Coconut vs. Sweet roll — In-Depth Nutrition Comparison

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Significant differences between coconut and sweet roll

Coconut has more manganese, copper, and fiber; however, sweet roll is richer in vitamin B1, vitamin B2, selenium, and vitamin E.
Coconut covers your daily saturated fat needs 133% more than sweet roll.
Sweet roll has 5 times less manganese than coconut. Coconut has 1.5mg of manganese, while sweet roll has 0.3mg.
Sweet roll contains less saturated fat.
Coconut has a higher glycemic index. The glycemic index of coconut is 59, while the glycemic index of sweet roll is 40.

Specific food types used in this comparison are Nuts, coconut meat, raw and Sweet rolls, cinnamon, commercially prepared with raisins.

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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.

Coconut

Sweet roll

Contains more MagnesiumMagnesium	+88.2%
Contains more PotassiumPotassium	+220.7%
Contains more IronIron	+51.9%
Contains more CopperCopper	+394.3%
Contains more ZincZinc	+86.4%
Contains more PhosphorusPhosphorus	+48.7%
Contains less SodiumSodium	-93.4%
Contains more ManganeseManganese	+400%

Contains more CalciumCalcium	+414.3%
Contains more SeleniumSelenium	+68.3%

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.

Coconut

Sweet roll

Contains more Vitamin CVitamin C

+65%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+729.2%
Contains more Vitamin B1Vitamin B1	+390.9%
Contains more Vitamin B2Vitamin B2	+1225%
Contains more Vitamin B3Vitamin B3	+341.5%
Contains more Vitamin B5Vitamin B5	+35.3%
Contains more Vitamin B6Vitamin B6	+98.1%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+2100%
Contains more FolateFolate	+176.9%
Contains more CholineCholine	+241.3%

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	29.698g	3.079g	121%
Manganese	1.5mg	0.3mg	52%
Polyunsaturated fat	0.366g	7.473g	47%
Copper	0.435mg	0.088mg	39%
Fats	33.49g	16.4g	26%
Fiber	9g	2.4g	26%
Vitamin B1	0.066mg	0.324mg	22%
Cholesterol	0mg	66mg	22%
Vitamin B2	0.02mg	0.265mg	19%
Selenium	10.1µg	17µg	13%
Vitamin B3	0.54mg	2.384mg	12%
Vitamin E	0.24mg	1.99mg	12%
Sodium	20mg	304mg	12%
Folate	26µg	72µg	12%
Carbs	15.23g	50.9g	12%
Iron	2.43mg	1.6mg	10%
Monounsaturated fat	1.425g	4.797g	8%
Vitamin A	0µg	62µg	7%
Potassium	356mg	111mg	7%
Calcium	14mg	72mg	6%
Protein	3.33g	6.2g	6%
Vitamin B12	0µg	0.14µg	6%
Choline	12.1mg	41.3mg	5%
Phosphorus	113mg	76mg	5%
Zinc	1.1mg	0.59mg	5%
Magnesium	32mg	17mg	4%
Vitamin B6	0.054mg	0.107mg	4%
Vitamin K	0.2µg	4.4µg	4%
Vitamin B5	0.3mg	0.406mg	2%
Calories	354kcal	372kcal	1%
Vitamin C	3.3mg	2mg	1%
Net carbs	6.23g	48.5g	N/A
Sugar	6.23g	31.73g	N/A
Tryptophan	0.039mg	0.074mg	0%
Threonine	0.121mg	0.211mg	0%
Isoleucine	0.131mg	0.259mg	0%
Leucine	0.247mg	0.458mg	0%
Lysine	0.147mg	0.243mg	0%
Methionine	0.062mg	0.117mg	0%
Phenylalanine	0.169mg	0.3mg	0%
Valine	0.202mg	0.291mg	0%
Histidine	0.077mg	0.145mg	0%
Omega-3 - DHA	0g	0.004g	N/A