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  6. Coconut vs. Smoked salmon

Coconut vs. Smoked salmon — In-Depth Nutrition Comparison

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Differences between coconut and smoked salmon

  • Coconut has more manganese, fiber, copper, and iron, while smoked salmon has more vitamin B12, vitamin D, selenium, and vitamin B3.
  • Coconut's daily need coverage for saturated fat is 144% higher.
  • The amount of saturated fat in smoked salmon is lower.
  • Smoked salmon has a lower glycemic index. The glycemic index of smoked salmon is 0, while the glycemic index of coconut is 59.

The food types used in this comparison are Nuts, coconut meat, raw and Fish, salmon, chinook, smoked.

Infographic

Coconut vs Smoked salmon infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Contains more MagnesiumMagnesium +77.8%
Contains more CalciumCalcium +27.3%
Contains more PotassiumPotassium +103.4%
Contains more IronIron +185.9%
Contains more CopperCopper +89.1%
Contains more ZincZinc +254.8%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +8723.5%
Contains more PhosphorusPhosphorus +45.1%
Contains more SeleniumSelenium +220.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +187%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +1200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +462.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +405%
Contains more Vitamin B3Vitamin B3 +774.1%
Contains more Vitamin B5Vitamin B5 +190%
Contains more Vitamin B6Vitamin B6 +414.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +635.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more FatsFats +675.2%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +448.9%
Contains more WaterWater +53.2%
Contains more OtherOther +462.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Contains less Sat. FatSaturated fat -96.9%
Contains more Mono. FatMonounsaturated fat +42%
Contains more Poly. FatPolyunsaturated fat +171.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut Smoked salmon
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Coconut Smoked salmon DV% diff.
Vitamin B12 0µg 3.26µg 136%
Saturated fat 29.698g 0.929g 131%
Vitamin D 0IU 685IU 86%
Vitamin D 0µg 17.1µg 86%
Manganese 1.5mg 0.017mg 64%
Fats 33.49g 4.32g 45%
Selenium 10.1µg 32.4µg 41%
Fiber 9g 0g 36%
Protein 3.33g 18.28g 30%
Sodium 20mg 672mg 28%
Vitamin B3 0.54mg 4.72mg 26%
Copper 0.435mg 0.23mg 23%
Iron 2.43mg 0.85mg 20%
Vitamin B6 0.054mg 0.278mg 17%
Choline 12.1mg 89mg 14%
Calories 354kcal 117kcal 12%
Vitamin B5 0.3mg 0.87mg 11%
Cholesterol 0mg 23mg 8%
Zinc 1.1mg 0.31mg 7%
Phosphorus 113mg 164mg 7%
Vitamin E 0.24mg 1.35mg 7%
Folate 26µg 2µg 6%
Vitamin B2 0.02mg 0.101mg 6%
Potassium 356mg 175mg 5%
Carbs 15.23g 0g 5%
Polyunsaturated fat 0.366g 0.995g 4%
Vitamin B1 0.066mg 0.023mg 4%
Vitamin C 3.3mg 0mg 4%
Vitamin A 0µg 26µg 3%
Magnesium 32mg 18mg 3%
Monounsaturated fat 1.425g 2.023g 1%
Net carbs 6.23g 0g N/A
Calcium 14mg 11mg 0%
Sugar 6.23g 0g N/A
Vitamin K 0.2µg 0.1µg 0%
Tryptophan 0.039mg 0.205mg 0%
Threonine 0.121mg 0.801mg 0%
Isoleucine 0.131mg 0.842mg 0%
Leucine 0.247mg 1.486mg 0%
Lysine 0.147mg 1.679mg 0%
Methionine 0.062mg 0.541mg 0%
Phenylalanine 0.169mg 0.714mg 0%
Valine 0.202mg 0.942mg 0%
Histidine 0.077mg 0.538mg 0%
Omega-3 - EPA 0g 0.183g N/A
Omega-3 - DHA 0g 0.267g N/A
Omega-3 - DPA 0g 0.073g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Smoked salmon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Coconut
76%
Smoked salmon
Minerals Daily Need Coverage Score
63%
Coconut
49%
Smoked salmon

Comparison summary

Which food is lower in Sugar?
Smoked salmon
Smoked salmon is lower in Sugar (difference - 6.23g)
Which food is lower in Saturated fat?
Smoked salmon
Smoked salmon is lower in Saturated fat (difference - 28.769g)
Which food is lower in glycemic index?
Smoked salmon
Smoked salmon is lower in glycemic index (difference - 59)
Which food is richer in vitamins?
Smoked salmon
Smoked salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 652mg)
Which food is cheaper?
Coconut
Coconut is cheaper (difference - $11.4)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.