Coconut vs. Wafer — In-Depth Nutrition Comparison
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Differences between coconut and wafer
- Coconut has more manganese, fiber, and selenium, while wafer has more iron, vitamin B2, vitamin B3, vitamin B1, and folate.
- Coconut's daily need coverage for saturated fat is 127% higher.
- Wafer contains 3 times less fiber than coconut. Coconut contains 9g of fiber, while wafer contains 3.4g.
- The amount of saturated fat in wafer is lower.
The food types used in this comparison are Nuts, coconut meat, raw and Cookies, chocolate wafers.
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 | +69.5% |
| Contains less SodiumSodium | -96.6% |
| Contains more ManganeseManganese | +115.5% |
| Contains more SeleniumSelenium | +77.2% |
| Contains more MagnesiumMagnesium | +65.6% |
| Contains more CalciumCalcium | +121.4% |
| Contains more IronIron | +65% |
| Contains more PhosphorusPhosphorus | +16.8% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +200% |
| Contains more Vitamin B1Vitamin B1 | +207.6% |
| Contains more Vitamin B2Vitamin B2 | +1230% |
| Contains more Vitamin B3Vitamin B3 | +429.3% |
| Contains more Vitamin B5Vitamin B5 | +27% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +1100% |
| Contains more FolateFolate | +80.8% |
| Contains more CholineCholine | +18.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 29.698g | 4.241g | 116% |
| Manganese | 1.5mg | 0.696mg | 35% |
| Fats | 33.49g | 14.2g | 30% |
| Polyunsaturated fat | 0.366g | 4.153g | 25% |
| Sodium | 20mg | 580mg | 24% |
| Fiber | 9g | 3.4g | 22% |
| Iron | 2.43mg | 4.01mg | 20% |
| Vitamin B2 | 0.02mg | 0.266mg | 19% |
| Carbs | 15.23g | 72.7g | 19% |
| Vitamin B3 | 0.54mg | 2.858mg | 14% |
| Vitamin B1 | 0.066mg | 0.203mg | 11% |
| Monounsaturated fat | 1.425g | 4.865g | 9% |
| Selenium | 10.1µg | 5.7µg | 8% |
| Protein | 3.33g | 6.6g | 7% |
| Magnesium | 32mg | 53mg | 5% |
| Folate | 26µg | 47µg | 5% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Calories | 354kcal | 433kcal | 4% |
| Potassium | 356mg | 210mg | 4% |
| Vitamin C | 3.3mg | 0mg | 4% |
| Vitamin E | 0.24mg | 0.72mg | 3% |
| Phosphorus | 113mg | 132mg | 3% |
| Caffeine | 0mg | 10mg | 3% |
| Copper | 0.435mg | 0.463mg | 3% |
| Calcium | 14mg | 31mg | 2% |
| Vitamin B5 | 0.3mg | 0.381mg | 2% |
| Vitamin K | 0.2µg | 2.4µg | 2% |
| Cholesterol | 0mg | 2mg | 1% |
| Net carbs | 6.23g | 69.3g | N/A |
| Sugar | 6.23g | 37.43g | N/A |
| Zinc | 1.1mg | 1.09mg | 0% |
| Vitamin A | 0µg | 3µg | 0% |
| Vitamin B6 | 0.054mg | 0.051mg | 0% |
| Choline | 12.1mg | 14.3mg | 0% |
| Tryptophan | 0.039mg | 0.096mg | 0% |
| Threonine | 0.121mg | 0.22mg | 0% |
| Isoleucine | 0.131mg | 0.261mg | 0% |
| Leucine | 0.247mg | 0.447mg | 0% |
| Lysine | 0.147mg | 0.281mg | 0% |
| Methionine | 0.062mg | 0.105mg | 0% |
| Phenylalanine | 0.169mg | 0.308mg | 0% |
| Valine | 0.202mg | 0.323mg | 0% |
| Histidine | 0.077mg | 0.128mg | 0% |
| Omega-3 - EPA | 0g | 0.003g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +135.8% |
| Contains more WaterWater | +944.2% |
| Contains more ProteinProtein | +98.2% |
| Contains more CarbsCarbs | +377.3% |
| Contains more OtherOther | +108.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -85.7% |
| Contains more Mono. FatMonounsaturated fat | +241.4% |
| Contains more Poly. FatPolyunsaturated fat | +1034.7% |
