Coconut vs. Smoothie — In-Depth Nutrition Comparison
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Differences between coconut and smoothie
- Coconut has more fiber, iron, and potassium, while smoothie has more vitamin C, vitamin B12, and vitamin A.
- Coconut's daily need coverage for saturated fat is 148% higher.
- The amount of saturated fat in smoothie is lower.
- Smoothie has a lower glycemic index. The glycemic index of smoothie is 44, while the glycemic index of coconut is 59.
The food types used in this comparison are Nuts, coconut meat, raw and Beverages, V8 SPLASH Smoothies, Strawberry Banana.
Infographic
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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.
| Contains more MagnesiumMagnesium | +∞% |
| Contains more PotassiumPotassium | +1383.3% |
| Contains more IronIron | +1520% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains less SodiumSodium | -31% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +192.9% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +642.4% |
| Contains more Vitamin B3Vitamin B3 | +51.1% |
| Contains more Vitamin B6Vitamin B6 | +51.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 29.698g | 0g | 135% |
| Manganese | 1.5mg | 65% | |
| Fats | 33.49g | 0g | 52% |
| Copper | 0.435mg | 48% | |
| Fiber | 9g | 0g | 36% |
| Iron | 2.43mg | 0.15mg | 29% |
| Vitamin C | 3.3mg | 24.5mg | 24% |
| Selenium | 10.1µg | 18% | |
| Phosphorus | 113mg | 16% | |
| Calories | 354kcal | 37kcal | 16% |
| Potassium | 356mg | 24mg | 10% |
| Zinc | 1.1mg | 10% | |
| Vitamin B12 | 0µg | 0.24µg | 10% |
| Magnesium | 32mg | 8% | |
| Folate | 26µg | 7% | |
| Vitamin B5 | 0.3mg | 6% | |
| Vitamin B1 | 0.066mg | 6% | |
| Monounsaturated fat | 1.425g | 4% | |
| Protein | 3.33g | 1.22g | 4% |
| Calcium | 14mg | 41mg | 3% |
| Choline | 12.1mg | 2% | |
| Polyunsaturated fat | 0.366g | 2% | |
| Vitamin B2 | 0.02mg | 2% | |
| Vitamin B6 | 0.054mg | 0.082mg | 2% |
| Vitamin B3 | 0.54mg | 0.816mg | 2% |
| Vitamin E | 0.24mg | 2% | |
| Carbs | 15.23g | 8.16g | 2% |
| Net carbs | 6.23g | 8.16g | N/A |
| Sugar | 6.23g | 7.35g | N/A |
| Sodium | 20mg | 29mg | 0% |
| Vitamin K | 0.2µg | 0% | |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.121mg | 0% | |
| Isoleucine | 0.131mg | 0% | |
| Leucine | 0.247mg | 0% | |
| Lysine | 0.147mg | 0% | |
| Methionine | 0.062mg | 0% | |
| Phenylalanine | 0.169mg | 0% | |
| Valine | 0.202mg | 0% | |
| Histidine | 0.077mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +173% |
| Contains more FatsFats | +∞% |
| Contains more CarbsCarbs | +86.6% |
| Contains more OtherOther | +182.4% |
| Contains more WaterWater | +92.1% |
