Coconut vs. Spread — In-Depth Nutrition Comparison
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What are the differences between coconut and spread?
- Coconut is higher in manganese, fiber, copper, and iron, yet spread is higher in vitamin B12, vitamin E, and choline.
- Coconut's daily need coverage for saturated fat is 119% more.
- Coconut has 58 times more manganese than spread. While coconut has 1.5mg of manganese, spread has only 0.026mg.
- The amount of saturated fat in spread is lower.
- The glycemic index of spread is lower.
We used Nuts, coconut meat, raw and Sandwich spread, pork, beef types in this article.
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 | +16.7% |
| Contains more PotassiumPotassium | +223.6% |
| Contains more IronIron | +207.6% |
| Contains more CopperCopper | +234.6% |
| Contains more PhosphorusPhosphorus | +91.5% |
| Contains less SodiumSodium | -98% |
| Contains more ManganeseManganese | +5669.2% |
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 | +∞% |
| Contains more FolateFolate | +1200% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +625% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +160.6% |
| Contains more Vitamin B2Vitamin B2 | +570% |
| Contains more Vitamin B3Vitamin B3 | +220.4% |
| Contains more Vitamin B5Vitamin B5 | +43.3% |
| Contains more Vitamin B6Vitamin B6 | +122.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +700% |
| Contains more CholineCholine | +414.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +93.1% |
| Contains more CarbsCarbs | +27.6% |
| Contains more ProteinProtein | +130% |
| Contains more WaterWater | +28.3% |
| Contains more OtherOther | +189.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -79.9% |
| Contains more Mono. FatMonounsaturated fat | +432.2% |
| Contains more Poly. FatPolyunsaturated fat | +600.8% |
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 Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Saturated fat | 29.698g | 5.977g | 108% |
| Manganese | 1.5mg | 0.026mg | 64% |
| Vitamin B12 | 0µg | 1.12µg | 47% |
| Sodium | 20mg | 1013mg | 43% |
| Fiber | 9g | 0.2g | 35% |
| Copper | 0.435mg | 0.13mg | 34% |
| Fats | 33.49g | 17.34g | 25% |
| Iron | 2.43mg | 0.79mg | 21% |
| Monounsaturated fat | 1.425g | 7.584g | 15% |
| Polyunsaturated fat | 0.366g | 2.565g | 15% |
| Cholesterol | 0mg | 38mg | 13% |
| Vitamin E | 0.24mg | 1.74mg | 10% |
| Vitamin B2 | 0.02mg | 0.134mg | 9% |
| Vitamin B1 | 0.066mg | 0.172mg | 9% |
| Choline | 12.1mg | 62.3mg | 9% |
| Protein | 3.33g | 7.66g | 9% |
| Phosphorus | 113mg | 59mg | 8% |
| Vitamin B3 | 0.54mg | 1.73mg | 7% |
| Potassium | 356mg | 110mg | 7% |
| Calories | 354kcal | 235kcal | 6% |
| Folate | 26µg | 2µg | 6% |
| Magnesium | 32mg | 8mg | 6% |
| Vitamin B6 | 0.054mg | 0.12mg | 5% |
| Vitamin C | 3.3mg | 0mg | 4% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Vitamin A | 0µg | 26µg | 3% |
| Vitamin D | 0IU | 22IU | 3% |
| Vitamin B5 | 0.3mg | 0.43mg | 3% |
| Selenium | 10.1µg | 9.7µg | 1% |
| Vitamin K | 0.2µg | 1.6µg | 1% |
| Zinc | 1.1mg | 1.02mg | 1% |
| Carbs | 15.23g | 11.94g | 1% |
| Net carbs | 6.23g | 11.74g | N/A |
| Calcium | 14mg | 12mg | 0% |
| Sugar | 6.23g | 0g | N/A |
| Tryptophan | 0.039mg | 0.082mg | 0% |
| Threonine | 0.121mg | 0.334mg | 0% |
| Isoleucine | 0.131mg | 0.334mg | 0% |
| Leucine | 0.247mg | 0.6mg | 0% |
| Lysine | 0.147mg | 0.663mg | 0% |
| Methionine | 0.062mg | 0.196mg | 0% |
| Phenylalanine | 0.169mg | 0.301mg | 0% |
| Valine | 0.202mg | 0.356mg | 0% |
| Histidine | 0.077mg | 0.279mg | 0% |
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%
30%
Minerals Daily Need Coverage Score
63%
33%
Comparison summary
Which food is lower in Sugar?
Spread is lower in Sugar (difference - 6.23g)
Which food is lower in Saturated fat?
Spread is lower in Saturated fat (difference - 23.721g)
Which food is lower in glycemic index?
Spread is lower in glycemic index (difference - 59)
Which food is cheaper?
Spread is cheaper (difference - $2.6)
Which food is richer in vitamins?
Spread is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Coconut contains less Sodium (difference - 993mg)
Which food is richer in minerals?
Coconut is relatively richer in minerals