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  6. Coconut vs. Sweet potato

Coconut vs. Sweet potato — In-Depth Nutrition Comparison

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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

Coconut vs Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
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%
~equal in Potassium ~337mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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%
~equal in Vitamin E ~0.26mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.557mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.3mg

All nutrients comparison - raw data values

Nutrient Coconut Sweet potato 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%

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
20% 77%
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
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
55% 3% 42%
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%

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 potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.