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Coconut vs. Sweet and sour — In-Depth Nutrition Comparison

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The main differences between coconut and sweet and sour

  • Sweet and sour contains less copper, fiber, manganese, iron, selenium, phosphorus, zinc, and potassium than coconut.
  • Daily need coverage for saturated fat for coconut is 148% higher.
  • Sweet and sour has 90 times less fiber than coconut. Coconut has 9g of fiber, while sweet, and sour has 0.1g.
  • Sweet and sour is lower in saturated fat.
  • Sweet and sour has a higher glycemic index than coconut.

Food types used in this article are Nuts, coconut meat, raw and Sauce, sweet and sour, ready-to-serve.

Infographic

Coconut vs Sweet and sour 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.
Coconut
10
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 5.7% 3% 8.7% 7.9% 26% 2.5% 3% 48% 99% 2.2%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +40%
Contains more PotassiumPotassium +259.6%
Contains more IronIron +1057.1%
Contains more CopperCopper +450.6%
Contains more ZincZinc +1122.2%
Contains more PhosphorusPhosphorus +1514.3%
Contains less SodiumSodium -94.6%
Contains more ManganeseManganese +97.1%
Contains more SeleniumSelenium +2425%

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 29% 0.33% 0.2% 0% 12% 4.4% 3.5% 5.6% 12% 0% 0.5% 6% 1.3%
Contains more Vitamin EVitamin E +2300%
Contains more Vitamin B1Vitamin B1 +37.5%
Contains more Vitamin B3Vitamin B3 +188.8%
Contains more Vitamin B5Vitamin B5 +222.6%
Contains more FolateFolate +225%
Contains more CholineCholine +404.2%
Contains more Vitamin CVitamin C +163.6%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.019mg
~equal in Vitamin B6 ~0.053mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.2µg

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
38% 60%
Protein: 0.27 g
Fats: 0.02 g
Carbs: 38.22 g
Water: 60.27 g
Other: 1.22 g
Contains more ProteinProtein +1133.3%
Contains more FatsFats +167350%
Contains more CarbsCarbs +151%
Contains more WaterWater +28.3%
Contains more OtherOther +27.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut Sweet and sour DV% diff.
Saturated fat 29.698g 0g 135%
Fats 33.49g 0.02g 51%
Copper 0.435mg 0.079mg 40%
Fiber 9g 0.1g 36%
Manganese 1.5mg 0.761mg 32%
Iron 2.43mg 0.21mg 28%
Selenium 10.1µg 0.4µg 18%
Sodium 20mg 371mg 15%
Phosphorus 113mg 7mg 15%
Calories 354kcal 150kcal 10%
Zinc 1.1mg 0.09mg 9%
Potassium 356mg 99mg 8%
Carbs 15.23g 38.22g 8%
Magnesium 32mg 8mg 6%
Vitamin C 3.3mg 8.7mg 6%
Protein 3.33g 0.27g 6%
Folate 26µg 8µg 5%
Vitamin B5 0.3mg 0.093mg 4%
Monounsaturated fat 1.425g 0g 4%
Choline 12.1mg 2.4mg 2%
Polyunsaturated fat 0.366g 0g 2%
Vitamin B1 0.066mg 0.048mg 2%
Vitamin B3 0.54mg 0.187mg 2%
Vitamin E 0.24mg 0.01mg 2%
Net carbs 6.23g 38.12g N/A
Calcium 14mg 10mg 0%
Sugar 6.23g 18.75g N/A
Vitamin A 0µg 1µg 0%
Vitamin B2 0.02mg 0.019mg 0%
Vitamin B6 0.054mg 0.053mg 0%
Vitamin K 0.2µg 0.2µg 0%
Tryptophan 0.039mg 0%
Threonine 0.121mg 0%
Isoleucine 0.131mg 0%
Leucine 0.247mg 0%
Lysine 0.147mg 0%
Methionine 0.062mg 0%
Phenylalanine 0.169mg 0%
Valine 0.202mg 0%
Histidine 0.077mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Sweet and sour
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
6%
Sweet and sour
Minerals Daily Need Coverage Score
63%
Coconut
21%
Sweet and sour

Comparison summary

Which food is lower in Saturated fat?
Sweet and sour
Sweet and sour is lower in Saturated fat (difference - 29.698g)
Which food is cheaper?
Sweet and sour
Sweet and sour is cheaper (difference - $2.6)
Which food is lower in Sugar?
Coconut
Coconut is lower in Sugar (difference - 12.52g)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 351mg)
Which food is lower in glycemic index?
Coconut
Coconut is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food is richer in vitamins?
Coconut
Coconut is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sweet and sour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174066/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.