Coconut vs. Steak — In-Depth Nutrition Comparison
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Differences between coconut and steak
- Coconut has more copper and fiber, while steak has more vitamin B12, zinc, selenium, vitamin B6, vitamin B3, and vitamin B2.
- Coconut's daily need coverage for saturated fat is 106% higher.
- The amount of saturated fat in steak is lower.
- Steak has a lower glycemic index. The glycemic index of steak is 0, while the glycemic index of coconut is 59.
The food types used in this comparison are Nuts, coconut meat, raw and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.
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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 | +39.1% |
| Contains more CalciumCalcium | +16.7% |
| Contains more PotassiumPotassium | +27.6% |
| Contains more CopperCopper | +411.8% |
| Contains less SodiumSodium | -65.5% |
| Contains more ManganeseManganese | +∞% |
| Contains more ZincZinc | +476.4% |
| Contains more PhosphorusPhosphorus | +44.2% |
| Contains more SeleniumSelenium | +214.9% |
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 Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +333.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +12.1% |
| Contains more Vitamin B2Vitamin B2 | +1405% |
| Contains more Vitamin B3Vitamin B3 | +853.5% |
| Contains more Vitamin B6Vitamin B6 | +825.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +700% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 29.698g | 8.443g | 97% |
| Vitamin B12 | 0µg | 2.2µg | 92% |
| Manganese | 1.5mg | 65% | |
| Zinc | 1.1mg | 6.34mg | 48% |
| Protein | 3.33g | 24.85g | 43% |
| Selenium | 10.1µg | 31.8µg | 39% |
| Copper | 0.435mg | 0.085mg | 39% |
| Fiber | 9g | 0g | 36% |
| Vitamin B6 | 0.054mg | 0.5mg | 34% |
| Vitamin B3 | 0.54mg | 5.149mg | 29% |
| Cholesterol | 0mg | 78mg | 26% |
| Fats | 33.49g | 19.02g | 22% |
| Vitamin B2 | 0.02mg | 0.301mg | 22% |
| Monounsaturated fat | 1.425g | 9.171g | 19% |
| Phosphorus | 113mg | 163mg | 7% |
| Vitamin B5 | 0.3mg | 6% | |
| Folate | 26µg | 6µg | 5% |
| Carbs | 15.23g | 0g | 5% |
| Polyunsaturated fat | 0.366g | 0.896g | 4% |
| Vitamin C | 3.3mg | 0mg | 4% |
| Calories | 354kcal | 271kcal | 4% |
| Sodium | 20mg | 58mg | 2% |
| Vitamin E | 0.24mg | 2% | |
| Choline | 12.1mg | 2% | |
| Potassium | 356mg | 279mg | 2% |
| Magnesium | 32mg | 23mg | 2% |
| Vitamin K | 0.2µg | 1.6µg | 1% |
| Vitamin B1 | 0.066mg | 0.074mg | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Vitamin A | 0µg | 7µg | 1% |
| Vitamin D | 0IU | 6IU | 1% |
| Net carbs | 6.23g | 0g | N/A |
| Calcium | 14mg | 12mg | 0% |
| Iron | 2.43mg | 2.4mg | 0% |
| Sugar | 6.23g | 0g | N/A |
| Tryptophan | 0.039mg | 0.278mg | 0% |
| Threonine | 0.121mg | 1.171mg | 0% |
| Isoleucine | 0.131mg | 1.157mg | 0% |
| Leucine | 0.247mg | 2.142mg | 0% |
| Lysine | 0.147mg | 2.38mg | 0% |
| Methionine | 0.062mg | 0.672mg | 0% |
| Phenylalanine | 0.169mg | 0.997mg | 0% |
| Valine | 0.202mg | 1.242mg | 0% |
| Histidine | 0.077mg | 0.931mg | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 0.001g | N/A |
| Omega-3 - DPA | 0g | 0.013g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +76.1% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +77.8% |
| Contains more ProteinProtein | +646.2% |
| Contains more WaterWater | +18.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -71.6% |
| Contains more Mono. FatMonounsaturated fat | +543.6% |
| Contains more Poly. FatPolyunsaturated fat | +144.8% |
