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  6. Coconut vs. Strawberry

Coconut vs. Strawberry — In-Depth Nutrition Comparison

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Significant differences between coconut and strawberries

  • Coconut has more manganese, copper, fiber, iron, selenium, phosphorus, zinc, and potassium; however, strawberries are richer in vitamin C.
  • Coconut covers your daily saturated fat needs 148% more than strawberries.
  • Strawberries have 25 times less selenium than coconut. Coconut has 10.1µg of selenium, while strawberries have 0.4µg.
  • Strawberries contain less saturated fat.
  • Coconut has a higher glycemic index. The glycemic index of coconut is 59, while the glycemic index of strawberries is 40.

Specific food types used in this comparison are Nuts, coconut meat, raw and Strawberries, raw.

Infographic

Coconut vs Strawberry 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 9.3% 4.8% 14% 15% 16% 3.8% 10% 0.13% 50% 2.2%
Contains more MagnesiumMagnesium +146.2%
Contains more PotassiumPotassium +132.7%
Contains more IronIron +492.7%
Contains more CopperCopper +806.3%
Contains more ZincZinc +685.7%
Contains more PhosphorusPhosphorus +370.8%
Contains more ManganeseManganese +288.6%
Contains more SeleniumSelenium +2425%
Contains more CalciumCalcium +14.3%
Contains less SodiumSodium -95%

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 196% 0.33% 5.8% 0% 6% 5.1% 7.2% 7.5% 11% 0% 5.5% 18% 3.1%
Contains more Vitamin B1Vitamin B1 +175%
Contains more Vitamin B3Vitamin B3 +39.9%
Contains more Vitamin B5Vitamin B5 +140%
Contains more Vitamin B6Vitamin B6 +14.9%
Contains more CholineCholine +112.3%
Contains more Vitamin CVitamin C +1681.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +20.8%
Contains more Vitamin KVitamin K +1000%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.022mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~24µg

All nutrients comparison - raw data values

Nutrient Coconut Strawberry DV% diff.
Saturated fat 29.698g 0.015g 135%
Vitamin C 3.3mg 58.8mg 62%
Fats 33.49g 0.3g 51%
Manganese 1.5mg 0.386mg 48%
Copper 0.435mg 0.048mg 43%
Fiber 9g 2g 28%
Iron 2.43mg 0.41mg 25%
Selenium 10.1µg 0.4µg 18%
Calories 354kcal 32kcal 16%
Phosphorus 113mg 24mg 13%
Zinc 1.1mg 0.14mg 9%
Potassium 356mg 153mg 6%
Magnesium 32mg 13mg 5%
Protein 3.33g 0.67g 5%
Vitamin B5 0.3mg 0.125mg 4%
Vitamin B1 0.066mg 0.024mg 4%
Fructose 2.44g 3%
Carbs 15.23g 7.68g 3%
Monounsaturated fat 1.425g 0.043g 3%
Vitamin K 0.2µg 2.2µg 2%
Polyunsaturated fat 0.366g 0.155g 1%
Choline 12.1mg 5.7mg 1%
Folate 26µg 24µg 1%
Vitamin B6 0.054mg 0.047mg 1%
Sodium 20mg 1mg 1%
Vitamin B3 0.54mg 0.386mg 1%
Net carbs 6.23g 5.68g N/A
Calcium 14mg 16mg 0%
Sugar 6.23g 4.89g N/A
Starch 0.04g 0%
Vitamin A 0µg 1µg 0%
Vitamin E 0.24mg 0.29mg 0%
Vitamin B2 0.02mg 0.022mg 0%
Tryptophan 0.039mg 0.008mg 0%
Threonine 0.121mg 0.02mg 0%
Isoleucine 0.131mg 0.016mg 0%
Leucine 0.247mg 0.034mg 0%
Lysine 0.147mg 0.026mg 0%
Methionine 0.062mg 0.002mg 0%
Phenylalanine 0.169mg 0.019mg 0%
Valine 0.202mg 0.019mg 0%
Histidine 0.077mg 0.012mg 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
8% 91%
Protein: 0.67 g
Fats: 0.3 g
Carbs: 7.68 g
Water: 90.95 g
Other: 0.4 g
Contains more ProteinProtein +397%
Contains more FatsFats +11063.3%
Contains more CarbsCarbs +98.3%
Contains more OtherOther +140%
Contains more WaterWater +93.6%

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
7% 20% 73%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.043 g
Polyunsaturated fat: Poly. Fat 0.155 g
Contains more Mono. FatMonounsaturated fat +3214%
Contains more Poly. FatPolyunsaturated fat +136.1%
Contains less Sat. FatSaturated fat -99.9%

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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. Strawberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167762/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.