Coconut vs. Pretzel — In-Depth Nutrition Comparison
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Differences between coconut and pretzel
- Coconut has more copper, fiber, and manganese, while pretzel has more folate, vitamin B1, vitamin B3, iron, and vitamin B2.
- Coconut's daily need coverage for saturated fat is 147% higher.
- Pretzel contains 3 times less copper than coconut. Coconut contains 0.435mg of copper, while pretzel contains 0.156mg.
- The amount of saturated fat in pretzel is lower.
- Coconut has a lower glycemic index. The glycemic index of coconut is 59, while the glycemic index of pretzel is 83.
The food types used in this comparison are Nuts, coconut meat, raw and Snacks, pretzels, hard, plain, salted.
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 PotassiumPotassium | +59.6% |
| Contains more CopperCopper | +178.8% |
| Contains less SodiumSodium | -98.4% |
| Contains more ManganeseManganese | +47.8% |
| Contains more SeleniumSelenium | +129.5% |
| Contains more CalciumCalcium | +92.9% |
| Contains more IronIron | +88.5% |
| Contains more PhosphorusPhosphorus | +13.3% |
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 CVitamin C | +57.1% |
| Contains more Vitamin EVitamin E | +95.8% |
| Contains more Vitamin B1Vitamin B1 | +542.4% |
| Contains more Vitamin B2Vitamin B2 | +1560% |
| Contains more Vitamin B3Vitamin B3 | +875.9% |
| Contains more Vitamin B6Vitamin B6 | +37% |
| Contains more Vitamin KVitamin K | +1300% |
| Contains more FolateFolate | +538.5% |
| Contains more CholineCholine | +143.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +1043% |
| Contains more WaterWater | +1401.3% |
| Contains more ProteinProtein | +201.5% |
| Contains more CarbsCarbs | +427.8% |
| Contains more OtherOther | +265.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +96% |
| Contains less Sat. FatSaturated fat | -98.7% |
| Contains more Poly. FatPolyunsaturated fat | +252.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Saturated fat | 29.698g | 0.391g | 133% |
| Sodium | 20mg | 1240mg | 53% |
| Fats | 33.49g | 2.93g | 47% |
| Folate | 26µg | 166µg | 35% |
| Copper | 0.435mg | 0.156mg | 31% |
| Starch | 72.58g | 30% | |
| Vitamin B3 | 0.54mg | 5.27mg | 30% |
| Vitamin B1 | 0.066mg | 0.424mg | 30% |
| Iron | 2.43mg | 4.58mg | 27% |
| Vitamin B2 | 0.02mg | 0.332mg | 24% |
| Fiber | 9g | 3.4g | 22% |
| Carbs | 15.23g | 80.39g | 22% |
| Manganese | 1.5mg | 1.015mg | 21% |
| Protein | 3.33g | 10.04g | 13% |
| Selenium | 10.1µg | 4.4µg | 10% |
| Polyunsaturated fat | 0.366g | 1.291g | 6% |
| Potassium | 356mg | 223mg | 4% |
| Choline | 12.1mg | 29.5mg | 3% |
| Vitamin K | 0.2µg | 2.8µg | 2% |
| Monounsaturated fat | 1.425g | 0.727g | 2% |
| Vitamin B6 | 0.054mg | 0.074mg | 2% |
| Calories | 354kcal | 384kcal | 2% |
| Vitamin E | 0.24mg | 0.47mg | 2% |
| Phosphorus | 113mg | 128mg | 2% |
| Zinc | 1.1mg | 1.04mg | 1% |
| Calcium | 14mg | 27mg | 1% |
| Magnesium | 32mg | 29mg | 1% |
| Vitamin C | 3.3mg | 2.1mg | 1% |
| Net carbs | 6.23g | 76.99g | N/A |
| Sugar | 6.23g | 2.21g | N/A |
| Vitamin B5 | 0.3mg | 0.322mg | 0% |
| Trans fat | 0.004g | N/A | |
| Tryptophan | 0.039mg | 0.097mg | 0% |
| Threonine | 0.121mg | 0.25mg | 0% |
| Isoleucine | 0.131mg | 0.407mg | 0% |
| Leucine | 0.247mg | 0.757mg | 0% |
| Lysine | 0.147mg | 0.257mg | 0% |
| Methionine | 0.062mg | 0.177mg | 0% |
| Phenylalanine | 0.169mg | 0.52mg | 0% |
| Valine | 0.202mg | 0.48mg | 0% |
| Histidine | 0.077mg | 0.22mg | 0% |
| Fructose | 0.31g | 0% | |
| Omega-3 - ALA | 0.063g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.223g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
37%
Minerals Daily Need Coverage Score
63%
67%
Comparison summary
Which food is lower in Sugar?
Pretzel is lower in Sugar (difference - 4.02g)
Which food is lower in Saturated fat?
Pretzel is lower in Saturated fat (difference - 29.307g)
Which food is cheaper?
Pretzel is cheaper (difference - $0.2)
Which food is richer in vitamins?
Pretzel is relatively richer in vitamins
Which food contains less Sodium?
Coconut contains less Sodium (difference - 1220mg)
Which food is lower in glycemic index?
Coconut is lower in glycemic index (difference - 24)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.