Coconut vs. Sour cherry — In-Depth Nutrition Comparison
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What are the main differences between coconut and sour cherries?
- Coconut is richer in manganese, fiber, iron, phosphorus, zinc, potassium, magnesium, and vitamin B5, yet sour cherries are richer in vitamin K.
- Coconut's daily need coverage for manganese is 63% higher.
- Coconut has 16 times more zinc than sour cherries. Coconut has 1.1mg of zinc, while sour cherries have 0.07mg.
- Sour cherries have a lower glycemic index than coconut.
We used Nuts, coconut meat, raw and Cherries, sour, canned, water pack, drained types in this comparison.
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 | +300% |
| Contains more CalciumCalcium | +27.3% |
| Contains more PotassiumPotassium | +209.6% |
| Contains more IronIron | +279.7% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +1471.4% |
| Contains more PhosphorusPhosphorus | +606.3% |
| Contains more ManganeseManganese | +2442.4% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -80% |
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 | +1000% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +164% |
| Contains more Vitamin B3Vitamin B3 | +107.7% |
| Contains more Vitamin B5Vitamin B5 | +631.7% |
| Contains more Vitamin B6Vitamin B6 | +14.9% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +225% |
| Contains more Vitamin KVitamin K | +3950% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 29.698g | 135% | |
| Manganese | 1.5mg | 0.059mg | 63% |
| Fats | 33.49g | 0.21g | 51% |
| Copper | 0.435mg | 48% | |
| Fiber | 9g | 1.2g | 31% |
| Iron | 2.43mg | 0.64mg | 22% |
| Selenium | 10.1µg | 18% | |
| Calories | 354kcal | 42kcal | 16% |
| Phosphorus | 113mg | 16mg | 14% |
| Zinc | 1.1mg | 0.07mg | 9% |
| Vitamin K | 0.2µg | 8.1µg | 7% |
| Potassium | 356mg | 115mg | 7% |
| Folate | 26µg | 7% | |
| Magnesium | 32mg | 8mg | 6% |
| Vitamin B5 | 0.3mg | 0.041mg | 5% |
| Protein | 3.33g | 0.69g | 5% |
| Monounsaturated fat | 1.425g | 4% | |
| Vitamin B1 | 0.066mg | 0.025mg | 3% |
| Vitamin B2 | 0.02mg | 0.065mg | 3% |
| Fructose | 2.79g | 3% | |
| Vitamin C | 3.3mg | 0.3mg | 3% |
| Carbs | 15.23g | 10.45g | 2% |
| Choline | 12.1mg | 2% | |
| Vitamin E | 0.24mg | 2% | |
| Vitamin B3 | 0.54mg | 0.26mg | 2% |
| Polyunsaturated fat | 0.366g | 2% | |
| Vitamin B6 | 0.054mg | 0.047mg | 1% |
| Sodium | 20mg | 4mg | 1% |
| Net carbs | 6.23g | 9.25g | N/A |
| Calcium | 14mg | 11mg | 0% |
| Sugar | 6.23g | 6.99g | N/A |
| 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
Protein:
3.33 g
Fats:
33.49 g
Carbs:
15.23 g
Water:
46.99 g
Other:
0.96 g
Protein:
0.69 g
Fats:
0.21 g
Carbs:
10.45 g
Water:
88.31 g
Other:
0.34 g
| Contains more ProteinProtein | +382.6% |
| Contains more FatsFats | +15847.6% |
| Contains more CarbsCarbs | +45.7% |
| Contains more OtherOther | +182.4% |
| Contains more WaterWater | +87.9% |
