Coconut vs. Taro — In-Depth Nutrition Comparison
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Important differences between coconut and taro
- Coconut has more manganese, copper, iron, fiber, selenium, and zinc; however, taro has more vitamin B6, vitamin E, and potassium.
- Coconut's daily need coverage for saturated fat is 148% more.
- Coconut has 14 times more selenium than taro. Coconut has 10.1µg of selenium, while taro has 0.7µg.
- Taro is lower in saturated fat.
The food varieties used in the comparison are Nuts, coconut meat, raw and Taro, raw.
Infographic
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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.
| Contains more IronIron | +341.8% |
| Contains more CopperCopper | +152.9% |
| Contains more ZincZinc | +378.3% |
| Contains more PhosphorusPhosphorus | +34.5% |
| Contains more ManganeseManganese | +291.6% |
| Contains more SeleniumSelenium | +1342.9% |
| Contains more CalciumCalcium | +207.1% |
| Contains more PotassiumPotassium | +66% |
| Contains less SodiumSodium | -45% |
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 FolateFolate | +18.2% |
| Contains more Vitamin CVitamin C | +36.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +891.7% |
| Contains more Vitamin B1Vitamin B1 | +43.9% |
| Contains more Vitamin B2Vitamin B2 | +25% |
| Contains more Vitamin B3Vitamin B3 | +11.1% |
| Contains more Vitamin B6Vitamin B6 | +424.1% |
| Contains more Vitamin KVitamin K | +400% |
| Contains more CholineCholine | +43% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 29.698g | 0.041g | 135% |
| Fats | 33.49g | 0.2g | 51% |
| Manganese | 1.5mg | 0.383mg | 49% |
| Copper | 0.435mg | 0.172mg | 29% |
| Iron | 2.43mg | 0.55mg | 24% |
| Fiber | 9g | 4.1g | 20% |
| Vitamin B6 | 0.054mg | 0.283mg | 18% |
| Selenium | 10.1µg | 0.7µg | 17% |
| Vitamin E | 0.24mg | 2.38mg | 14% |
| Calories | 354kcal | 112kcal | 12% |
| Zinc | 1.1mg | 0.23mg | 8% |
| Potassium | 356mg | 591mg | 7% |
| Carbs | 15.23g | 26.46g | 4% |
| Monounsaturated fat | 1.425g | 0.016g | 4% |
| Phosphorus | 113mg | 84mg | 4% |
| Protein | 3.33g | 1.5g | 4% |
| Calcium | 14mg | 43mg | 3% |
| Polyunsaturated fat | 0.366g | 0.083g | 2% |
| Vitamin B1 | 0.066mg | 0.095mg | 2% |
| Choline | 12.1mg | 17.3mg | 1% |
| Vitamin C | 3.3mg | 4.5mg | 1% |
| Vitamin K | 0.2µg | 1µg | 1% |
| Folate | 26µg | 22µg | 1% |
| Net carbs | 6.23g | 22.36g | N/A |
| Magnesium | 32mg | 33mg | 0% |
| Sugar | 6.23g | 0.4g | N/A |
| Sodium | 20mg | 11mg | 0% |
| Vitamin A | 0µg | 4µg | 0% |
| Vitamin B2 | 0.02mg | 0.025mg | 0% |
| Vitamin B3 | 0.54mg | 0.6mg | 0% |
| Vitamin B5 | 0.3mg | 0.303mg | 0% |
| Tryptophan | 0.039mg | 0.023mg | 0% |
| Threonine | 0.121mg | 0.069mg | 0% |
| Isoleucine | 0.131mg | 0.054mg | 0% |
| Leucine | 0.247mg | 0.111mg | 0% |
| Lysine | 0.147mg | 0.067mg | 0% |
| Methionine | 0.062mg | 0.02mg | 0% |
| Phenylalanine | 0.169mg | 0.082mg | 0% |
| Valine | 0.202mg | 0.082mg | 0% |
| Histidine | 0.077mg | 0.034mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +122% |
| Contains more FatsFats | +16645% |
| Contains more CarbsCarbs | +73.7% |
| Contains more WaterWater | +50.3% |
| Contains more OtherOther | +25% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +8806.3% |
| Contains more Poly. FatPolyunsaturated fat | +341% |
| Contains less Sat. FatSaturated fat | -99.9% |
