Coconut vs. Tortilla — In-Depth Nutrition Comparison
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What are the differences between coconut and tortilla?
- Coconut is higher in manganese, copper, and fiber, yet tortilla is higher in vitamin B1, vitamin B3, folate, iron, and selenium.
- Coconut's daily need coverage for saturated fat is 147% more.
- Coconut has 6 times more manganese than tortilla. While coconut has 1.5mg of manganese, tortilla has only 0.268mg.
- The amount of saturated fat in tortilla is lower.
We used Nuts, coconut meat, raw and Tortilla, includes plain, and from mutton sandwich (Navajo) types in this article.
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 MagnesiumMagnesium | +68.4% |
| Contains more PotassiumPotassium | +239% |
| Contains more CopperCopper | +326.5% |
| Contains more ZincZinc | +243.8% |
| Contains less SodiumSodium | -95.9% |
| Contains more ManganeseManganese | +459.7% |
| Contains more CalciumCalcium | +400% |
| Contains more IronIron | +56.8% |
| Contains more PhosphorusPhosphorus | +29.2% |
| Contains more SeleniumSelenium | +64.4% |
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 | +∞% |
| Contains more Vitamin EVitamin E | +26.3% |
| Contains more Vitamin B5Vitamin B5 | +76.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +460.6% |
| Contains more Vitamin B2Vitamin B2 | +470% |
| Contains more Vitamin B3Vitamin B3 | +663.9% |
| Contains more Vitamin B6Vitamin B6 | +11.1% |
| Contains more Vitamin KVitamin K | +100% |
| Contains more FolateFolate | +276.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 29.698g | 0.296g | 134% |
| Manganese | 1.5mg | 0.268mg | 54% |
| Fats | 33.49g | 0.95g | 50% |
| Copper | 0.435mg | 0.102mg | 37% |
| Fiber | 9g | 2.4g | 26% |
| Vitamin B1 | 0.066mg | 0.37mg | 25% |
| Vitamin B3 | 0.54mg | 4.125mg | 22% |
| Sodium | 20mg | 482mg | 20% |
| Starch | 43.02g | 18% | |
| Folate | 26µg | 98µg | 18% |
| Iron | 2.43mg | 3.81mg | 17% |
| Carbs | 15.23g | 49.94g | 12% |
| Selenium | 10.1µg | 16.6µg | 12% |
| Protein | 3.33g | 7.28g | 8% |
| Vitamin B2 | 0.02mg | 0.114mg | 7% |
| Zinc | 1.1mg | 0.32mg | 7% |
| Potassium | 356mg | 105mg | 7% |
| Calories | 354kcal | 237kcal | 6% |
| Calcium | 14mg | 70mg | 6% |
| Phosphorus | 113mg | 146mg | 5% |
| Vitamin C | 3.3mg | 0mg | 4% |
| Monounsaturated fat | 1.425g | 0.185g | 3% |
| Magnesium | 32mg | 19mg | 3% |
| Vitamin B5 | 0.3mg | 0.17mg | 3% |
| Choline | 12.1mg | 2% | |
| Net carbs | 6.23g | 47.54g | N/A |
| Sugar | 6.23g | 2.75g | N/A |
| Vitamin E | 0.24mg | 0.19mg | 0% |
| Vitamin B6 | 0.054mg | 0.06mg | 0% |
| Vitamin K | 0.2µg | 0.4µg | 0% |
| Polyunsaturated fat | 0.366g | 0.391g | 0% |
| Tryptophan | 0.039mg | 0.06mg | 0% |
| Threonine | 0.121mg | 0.182mg | 0% |
| Isoleucine | 0.131mg | 0.286mg | 0% |
| Leucine | 0.247mg | 0.53mg | 0% |
| Lysine | 0.147mg | 0.157mg | 0% |
| Methionine | 0.062mg | 0.122mg | 0% |
| Phenylalanine | 0.169mg | 0.375mg | 0% |
| Valine | 0.202mg | 0.326mg | 0% |
| Histidine | 0.077mg | 0.165mg | 0% |
| Omega-3 - ALA | 0.019g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +3425.3% |
| Contains more WaterWater | +17.6% |
| Contains more ProteinProtein | +118.6% |
| Contains more CarbsCarbs | +227.9% |
| Contains more OtherOther | +94.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +670.3% |
| Contains less Sat. FatSaturated fat | -99% |
~equal in
Polyunsaturated fat
~0.391g