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Coconut vs. Summer squash — In-Depth Nutrition Comparison

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A recap on differences between coconut and summer squash

  • Coconut has more manganese, copper, fiber, iron, selenium, and phosphorus; however, summer squash is higher in vitamin C, vitamin B6, and vitamin B2.
  • Coconut covers your daily saturated fat needs 148% more than summer squash.
  • Summer squash contains 51 times less selenium than coconut. Coconut contains 10.1µg of selenium, while summer squash contains 0.2µg.
  • Summer squash has less saturated fat.
  • The glycemic index of coconut is higher.

Food varieties used in this article are Nuts, coconut meat, raw and Squash, summer, all varieties, raw.

Infographic

Coconut vs Summer squash 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more MagnesiumMagnesium +88.2%
Contains more PotassiumPotassium +35.9%
Contains more IronIron +594.3%
Contains more CopperCopper +752.9%
Contains more ZincZinc +279.3%
Contains more PhosphorusPhosphorus +197.4%
Contains more ManganeseManganese +757.1%
Contains more SeleniumSelenium +4950%
Contains less SodiumSodium -90%
~equal in Calcium ~15mg

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +37.5%
Contains more Vitamin B5Vitamin B5 +93.5%
Contains more CholineCholine +80.6%
Contains more Vitamin CVitamin C +415.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +610%
Contains more Vitamin B6Vitamin B6 +303.7%
Contains more Vitamin KVitamin K +1400%
Contains more FolateFolate +11.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.487mg
~equal in Vitamin B12 ~0µg

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% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +175.2%
Contains more FatsFats +18505.6%
Contains more CarbsCarbs +354.6%
Contains more OtherOther +54.8%
Contains more WaterWater +101.4%

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
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +8806.3%
Contains more Poly. FatPolyunsaturated fat +311.2%
Contains less Sat. FatSaturated fat -99.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut Summer squash
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Coconut Summer squash DV% diff.
Saturated fat 29.698g 0.044g 135%
Manganese 1.5mg 0.175mg 58%
Fats 33.49g 0.18g 51%
Copper 0.435mg 0.051mg 43%
Fiber 9g 1.1g 32%
Iron 2.43mg 0.35mg 26%
Selenium 10.1µg 0.2µg 18%
Calories 354kcal 16kcal 17%
Vitamin C 3.3mg 17mg 15%
Vitamin B6 0.054mg 0.218mg 13%
Phosphorus 113mg 38mg 11%
Vitamin B2 0.02mg 0.142mg 9%
Zinc 1.1mg 0.29mg 7%
Monounsaturated fat 1.425g 0.016g 4%
Magnesium 32mg 17mg 4%
Carbs 15.23g 3.35g 4%
Protein 3.33g 1.21g 4%
Potassium 356mg 262mg 3%
Vitamin B5 0.3mg 0.155mg 3%
Vitamin K 0.2µg 3µg 2%
Polyunsaturated fat 0.366g 0.089g 2%
Vitamin B1 0.066mg 0.048mg 2%
Fructose 0.95g 1%
Vitamin E 0.24mg 0.12mg 1%
Vitamin A 0µg 10µg 1%
Sodium 20mg 2mg 1%
Folate 26µg 29µg 1%
Choline 12.1mg 6.7mg 1%
Net carbs 6.23g 2.25g N/A
Calcium 14mg 15mg 0%
Sugar 6.23g 2.2g N/A
Vitamin B3 0.54mg 0.487mg 0%
Tryptophan 0.039mg 0.011mg 0%
Threonine 0.121mg 0.028mg 0%
Isoleucine 0.131mg 0.042mg 0%
Leucine 0.247mg 0.069mg 0%
Lysine 0.147mg 0.065mg 0%
Methionine 0.062mg 0.017mg 0%
Phenylalanine 0.169mg 0.041mg 0%
Valine 0.202mg 0.053mg 0%
Histidine 0.077mg 0.025mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Summer squash
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Coconut
16%
Summer squash
Minerals Daily Need Coverage Score
63%
Coconut
12%
Summer squash

Comparison summary

Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 4.03g)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 18mg)
Which food is lower in Saturated fat?
Summer squash
Summer squash is lower in Saturated fat (difference - 29.654g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 46)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $2.6)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.