Coconut vs. Tart — In-Depth Nutrition Comparison
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Summary of differences between coconut and tart
- Coconut has more copper and fiber; however, tart is higher in vitamin B2, vitamin B6, vitamin B3, vitamin A, folate, and vitamin B1.
- Coconut covers your daily need for saturated fat, 142% more than tart.
- Coconut has 6 times more fiber than tart. While coconut has 9g of fiber, tart has only 1.5g.
- Tart has less saturated fat.
- The glycemic index of coconut is higher.
These are the specific foods used in this comparison Nuts, coconut meat, raw and Breakfast tart, low fat.
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 PotassiumPotassium | +439.4% |
| Contains more CopperCopper | +495.9% |
| Contains more ZincZinc | +292.9% |
| Contains more PhosphorusPhosphorus | +21.5% |
| Contains less SodiumSodium | -94.5% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +37.5% |
| Contains more CalciumCalcium | +214.3% |
| Contains more IronIron | +40.7% |
| Contains more SeleniumSelenium | +27.7% |
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 B5Vitamin B5 | +∞% |
| Contains more CholineCholine | +44% |
| Contains more Vitamin CVitamin C | +15.2% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +120.8% |
| Contains more Vitamin B1Vitamin B1 | +331.8% |
| Contains more Vitamin B2Vitamin B2 | +2645% |
| Contains more Vitamin B3Vitamin B3 | +603.7% |
| Contains more Vitamin B6Vitamin B6 | +603.7% |
| Contains more Vitamin KVitamin K | +100% |
| Contains more FolateFolate | +284.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 29.698g | 1.393g | 129% |
| Manganese | 1.5mg | 65% | |
| Fats | 33.49g | 5.99g | 42% |
| Vitamin B2 | 0.02mg | 0.549mg | 41% |
| Copper | 0.435mg | 0.073mg | 40% |
| Vitamin A | 0µg | 285µg | 32% |
| Fiber | 9g | 1.5g | 30% |
| Vitamin B6 | 0.054mg | 0.38mg | 25% |
| Carbs | 15.23g | 76.8g | 21% |
| Vitamin B3 | 0.54mg | 3.8mg | 20% |
| Folate | 26µg | 100µg | 19% |
| Vitamin B1 | 0.066mg | 0.285mg | 18% |
| Sodium | 20mg | 361mg | 15% |
| Iron | 2.43mg | 3.42mg | 12% |
| Potassium | 356mg | 66mg | 9% |
| Zinc | 1.1mg | 0.28mg | 7% |
| Vitamin B5 | 0.3mg | 6% | |
| Monounsaturated fat | 1.425g | 3.338g | 5% |
| Selenium | 10.1µg | 12.9µg | 5% |
| Magnesium | 32mg | 44mg | 3% |
| Phosphorus | 113mg | 93mg | 3% |
| Polyunsaturated fat | 0.366g | 0.878g | 3% |
| Calcium | 14mg | 44mg | 3% |
| Vitamin E | 0.24mg | 0.53mg | 2% |
| Choline | 12.1mg | 8.4mg | 1% |
| Calories | 354kcal | 372kcal | 1% |
| Protein | 3.33g | 3.99g | 1% |
| Vitamin C | 3.3mg | 3.8mg | 1% |
| Net carbs | 6.23g | 75.3g | N/A |
| Sugar | 6.23g | 4.87g | N/A |
| Vitamin K | 0.2µg | 0.4µg | 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +459.1% |
| Contains more WaterWater | +290.3% |
| Contains more ProteinProtein | +19.8% |
| Contains more CarbsCarbs | +404.3% |
| Contains more OtherOther | +22.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -95.3% |
| Contains more Mono. FatMonounsaturated fat | +134.2% |
| Contains more Poly. FatPolyunsaturated fat | +139.9% |
