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  6. Coconut vs. Spinach raw

Coconut vs. Spinach raw — In-Depth Nutrition Comparison

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Differences between coconut and spinach raw

  • Coconut has more copper, fiber, manganese, and selenium, while spinach raw has more vitamin K, vitamin A, folate, vitamin C, and vitamin B2.
  • Spinach raw's daily need coverage for vitamin K is 402% higher.
  • Spinach raw contains 471 times less saturated fat than coconut. Coconut contains 29.698g of saturated fat, while spinach raw contains 0.063g.
  • Spinach raw has a lower glycemic index. The glycemic index of spinach raw is 32, while the glycemic index of coconut is 59.

The food types used in this comparison are Nuts, coconut meat, raw and Spinach, raw.

Infographic

Coconut vs Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more CopperCopper +234.6%
Contains more ZincZinc +107.5%
Contains more PhosphorusPhosphorus +130.6%
Contains less SodiumSodium -74.7%
Contains more ManganeseManganese +67.2%
Contains more SeleniumSelenium +910%
Contains more MagnesiumMagnesium +146.9%
Contains more CalciumCalcium +607.1%
Contains more PotassiumPotassium +56.7%
Contains more IronIron +11.5%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B5Vitamin B5 +361.5%
Contains more Vitamin CVitamin C +751.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +745.8%
Contains more Vitamin B1Vitamin B1 +18.2%
Contains more Vitamin B2Vitamin B2 +845%
Contains more Vitamin B3Vitamin B3 +34.1%
Contains more Vitamin B6Vitamin B6 +261.1%
Contains more Vitamin KVitamin K +241350%
Contains more FolateFolate +646.2%
Contains more CholineCholine +59.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Spinach raw DV% diff.
Vitamin K 0.2µg 482.9µg 402%
Saturated fat 29.698g 0.063g 135%
Vitamin A 0µg 469µg 52%
Fats 33.49g 0.39g 51%
Folate 26µg 194µg 42%
Copper 0.435mg 0.13mg 34%
Vitamin C 3.3mg 28.1mg 28%
Fiber 9g 2.2g 27%
Manganese 1.5mg 0.897mg 26%
Selenium 10.1µg 1µg 17%
Calories 354kcal 23kcal 17%
Vitamin B2 0.02mg 0.189mg 13%
Vitamin E 0.24mg 2.03mg 12%
Magnesium 32mg 79mg 11%
Vitamin B6 0.054mg 0.195mg 11%
Phosphorus 113mg 49mg 9%
Calcium 14mg 99mg 9%
Potassium 356mg 558mg 6%
Vitamin B5 0.3mg 0.065mg 5%
Zinc 1.1mg 0.53mg 5%
Monounsaturated fat 1.425g 0.01g 4%
Iron 2.43mg 2.71mg 4%
Carbs 15.23g 3.63g 4%
Sodium 20mg 79mg 3%
Polyunsaturated fat 0.366g 0.165g 1%
Choline 12.1mg 19.3mg 1%
Vitamin B1 0.066mg 0.078mg 1%
Vitamin B3 0.54mg 0.724mg 1%
Protein 3.33g 2.86g 1%
Net carbs 6.23g 1.43g N/A
Sugar 6.23g 0.42g N/A
Tryptophan 0.039mg 0.039mg 0%
Threonine 0.121mg 0.122mg 0%
Isoleucine 0.131mg 0.147mg 0%
Leucine 0.247mg 0.223mg 0%
Lysine 0.147mg 0.174mg 0%
Methionine 0.062mg 0.053mg 0%
Phenylalanine 0.169mg 0.129mg 0%
Valine 0.202mg 0.161mg 0%
Histidine 0.077mg 0.064mg 0%
Fructose 0.15g 0%

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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +16.4%
Contains more FatsFats +8487.2%
Contains more CarbsCarbs +319.6%
Contains more WaterWater +94.5%
Contains more OtherOther +79.2%

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +14150%
Contains more Poly. FatPolyunsaturated fat +121.8%
Contains less Sat. FatSaturated fat -99.8%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.