Coconut vs. Sweet potato — In-Depth Nutrition Comparison
Compare
Differences between coconut and sweet potato
- Coconut has more manganese, copper, fiber, iron, selenium, and phosphorus, while sweet potato has more vitamin A, vitamin B6, and vitamin B5.
- Sweet potato's daily need coverage for vitamin A is 284% higher.
- Sweet potato contains 1650 times less saturated fat than coconut. Coconut contains 29.698g of saturated fat, while sweet potato contains 0.018g.
- Coconut has a lower glycemic index. The glycemic index of coconut is 59, while the glycemic index of sweet potato is 70.
The food types used in this comparison are Nuts, coconut meat, raw and Sweet potato, raw, unprepared.
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.
| Contains more MagnesiumMagnesium | +28% |
| Contains more IronIron | +298.4% |
| Contains more CopperCopper | +188.1% |
| Contains more ZincZinc | +266.7% |
| Contains more PhosphorusPhosphorus | +140.4% |
| Contains less SodiumSodium | -63.6% |
| Contains more ManganeseManganese | +481.4% |
| Contains more SeleniumSelenium | +1583.3% |
| Contains more CalciumCalcium | +114.3% |
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 | +37.5% |
| Contains more FolateFolate | +136.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +18.2% |
| Contains more Vitamin B2Vitamin B2 | +205% |
| Contains more Vitamin B5Vitamin B5 | +166.7% |
| Contains more Vitamin B6Vitamin B6 | +287% |
| Contains more Vitamin KVitamin K | +800% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.33 g
Fats:
33.49 g
Carbs:
15.23 g
Water:
46.99 g
Other:
0.96 g
Protein:
1.57 g
Fats:
0.05 g
Carbs:
20.12 g
Water:
77.28 g
Other:
0.98 g
| Contains more ProteinProtein | +112.1% |
| Contains more FatsFats | +66880% |
| Contains more CarbsCarbs | +32.1% |
| Contains more WaterWater | +64.5% |
~equal in
Other
~0.98g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
29.698 g
Monounsaturated fat:
Mono. Fat
1.425 g
Polyunsaturated fat:
Poly. Fat
0.366 g
Saturated fat:
Sat. Fat
0.018 g
Monounsaturated fat:
Mono. Fat
0.001 g
Polyunsaturated fat:
Poly. Fat
0.014 g
| Contains more Mono. FatMonounsaturated fat | +142400% |
| Contains more Poly. FatPolyunsaturated fat | +2514.3% |
| 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.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Rich in vitamins |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 29.698g | 0.018g | 135% |
| Vitamin A | 0µg | 709µg | 79% |
| Manganese | 1.5mg | 0.258mg | 54% |
| Fats | 33.49g | 0.05g | 51% |
| Copper | 0.435mg | 0.151mg | 32% |
| Fiber | 9g | 3g | 24% |
| Iron | 2.43mg | 0.61mg | 23% |
| Selenium | 10.1µg | 0.6µg | 17% |
| Calories | 354kcal | 86kcal | 13% |
| Vitamin B6 | 0.054mg | 0.209mg | 12% |
| Vitamin B5 | 0.3mg | 0.8mg | 10% |
| Phosphorus | 113mg | 47mg | 9% |
| Zinc | 1.1mg | 0.3mg | 7% |
| Starch | 12.65g | 5% | |
| Folate | 26µg | 11µg | 4% |
| Monounsaturated fat | 1.425g | 0.001g | 4% |
| Protein | 3.33g | 1.57g | 4% |
| Vitamin B2 | 0.02mg | 0.061mg | 3% |
| Calcium | 14mg | 30mg | 2% |
| Magnesium | 32mg | 25mg | 2% |
| Sodium | 20mg | 55mg | 2% |
| Carbs | 15.23g | 20.12g | 2% |
| Polyunsaturated fat | 0.366g | 0.014g | 2% |
| Vitamin K | 0.2µg | 1.8µg | 1% |
| Vitamin B1 | 0.066mg | 0.078mg | 1% |
| Fructose | 0.7g | 1% | |
| Vitamin C | 3.3mg | 2.4mg | 1% |
| Potassium | 356mg | 337mg | 1% |
| Net carbs | 6.23g | 17.12g | N/A |
| Sugar | 6.23g | 4.18g | N/A |
| Vitamin E | 0.24mg | 0.26mg | 0% |
| Vitamin B3 | 0.54mg | 0.557mg | 0% |
| Choline | 12.1mg | 12.3mg | 0% |
| Tryptophan | 0.039mg | 0.031mg | 0% |
| Threonine | 0.121mg | 0.083mg | 0% |
| Isoleucine | 0.131mg | 0.055mg | 0% |
| Leucine | 0.247mg | 0.092mg | 0% |
| Lysine | 0.147mg | 0.066mg | 0% |
| Methionine | 0.062mg | 0.029mg | 0% |
| Phenylalanine | 0.169mg | 0.089mg | 0% |
| Valine | 0.202mg | 0.086mg | 0% |
| Histidine | 0.077mg | 0.031mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
31%
Minerals Daily Need Coverage Score
63%
20%
Comparison summary
Which food is lower in Sugar?
Sweet potato is lower in Sugar (difference - 2.05g)
Which food is lower in Saturated fat?
Sweet potato is lower in Saturated fat (difference - 29.68g)
Which food is cheaper?
Sweet potato is cheaper (difference - $2.4)
Which food is richer in vitamins?
Sweet potato is relatively richer in vitamins
Which food contains less Sodium?
Coconut contains less Sodium (difference - 35mg)
Which food is lower in glycemic index?
Coconut is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Coconut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)