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  6. Coconut vs. Sockeye salmon

Coconut vs. Sockeye salmon — In-Depth Nutrition Comparison

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Significant differences between coconut and sockeye salmon

  • Coconut has more manganese, copper, and fiber; however, sockeye salmon is richer in vitamin B12, vitamin D, vitamin B3, vitamin B6, selenium, and phosphorus.
  • Sockeye salmon covers your daily vitamin B12 needs 186% more than coconut.
  • Sockeye salmon contains less saturated fat.
  • Coconut has a higher glycemic index. The glycemic index of coconut is 59, while the glycemic index of sockeye salmon is 0.

Specific food types used in this comparison are Nuts, coconut meat, raw and Fish, salmon, sockeye, cooked, dry heat.

Infographic

Coconut vs Sockeye 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more CalciumCalcium +27.3%
Contains more IronIron +367.3%
Contains more CopperCopper +472.4%
Contains more ZincZinc +100%
Contains less SodiumSodium -78.3%
Contains more ManganeseManganese +11438.5%
Contains more MagnesiumMagnesium +12.5%
Contains more PotassiumPotassium +22.5%
Contains more PhosphorusPhosphorus +169.9%
Contains more SeleniumSelenium +251.5%

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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +271.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +312.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +137.9%
Contains more Vitamin B2Vitamin B2 +1130%
Contains more Vitamin B3Vitamin B3 +1774.6%
Contains more Vitamin B5Vitamin B5 +324.7%
Contains more Vitamin B6Vitamin B6 +1431.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +830.6%

All nutrients comparison - raw data values

Nutrient Coconut Sockeye salmon DV% diff.
Vitamin B12 0µg 4.47µg 186%
Saturated fat 29.698g 0.969g 131%
Vitamin D 0IU 670IU 84%
Vitamin D 0µg 16.7µg 84%
Manganese 1.5mg 0.013mg 65%
Vitamin B3 0.54mg 10.123mg 60%
Vitamin B6 0.054mg 0.827mg 59%
Selenium 10.1µg 35.5µg 46%
Protein 3.33g 26.48g 46%
Fats 33.49g 5.57g 43%
Copper 0.435mg 0.076mg 40%
Fiber 9g 0g 36%
Phosphorus 113mg 305mg 27%
Iron 2.43mg 0.52mg 24%
Cholesterol 0mg 61mg 20%
Vitamin B5 0.3mg 1.274mg 19%
Choline 12.1mg 112.6mg 18%
Vitamin B2 0.02mg 0.246mg 17%
Calories 354kcal 156kcal 10%
Vitamin B1 0.066mg 0.157mg 8%
Polyunsaturated fat 0.366g 1.327g 6%
Vitamin A 0µg 58µg 6%
Vitamin E 0.24mg 0.99mg 5%
Folate 26µg 7µg 5%
Zinc 1.1mg 0.55mg 5%
Carbs 15.23g 0g 5%
Vitamin C 3.3mg 0mg 4%
Sodium 20mg 92mg 3%
Potassium 356mg 436mg 2%
Monounsaturated fat 1.425g 1.864g 1%
Magnesium 32mg 36mg 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%
Trans fat 0.023g N/A
Tryptophan 0.039mg 0.335mg 0%
Threonine 0.121mg 1.247mg 0%
Isoleucine 0.131mg 1.274mg 0%
Leucine 0.247mg 2.185mg 0%
Lysine 0.147mg 2.574mg 0%
Methionine 0.062mg 0.858mg 0%
Phenylalanine 0.169mg 1.086mg 0%
Valine 0.202mg 1.461mg 0%
Histidine 0.077mg 0.711mg 0%
Omega-3 - EPA 0g 0.299g N/A
Omega-3 - DHA 0g 0.56g N/A
Omega-3 - DPA 0g 0.093g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

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
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more FatsFats +501.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +54.8%
Contains more ProteinProtein +695.2%
Contains more WaterWater +43.3%

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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains less Sat. FatSaturated fat -96.7%
Contains more Mono. FatMonounsaturated fat +30.8%
Contains more Poly. FatPolyunsaturated fat +262.6%

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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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.