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  6. Coconut vs. Waffle

Coconut vs. Waffle — In-Depth Nutrition Comparison

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Differences between Coconut and Waffle

  • Coconut has more Manganese, and Copper, while Waffle has more Selenium, Vitamin B2, Calcium, Vitamin B1, and Phosphorus.
  • Coconut's daily need coverage for Saturated Fat is 134% higher.
  • Waffle contains 7 times less Copper than Coconut. Coconut contains 0.435mg of Copper, while Waffle contains 0.062mg.
  • The amount of Saturated Fat in Waffle is lower.

The food types used in this comparison are Nuts, coconut meat, raw and Waffles, plain, prepared from recipe.

Infographic

Coconut vs Waffle infographic
Infographic link

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
Coconut
7
:
3
Waffle
Waffle
Contains more Magnesium +68.4%
Contains more Potassium +123.9%
Contains less Sodium -96.1%
Contains more Zinc +61.8%
Contains more Copper +601.6%
Contains more Manganese +466%
Contains more Calcium +1721.4%
Contains more Phosphorus +68.1%
Contains more Selenium +357.4%
Equal in Iron - 2.31
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Waffle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 87% 14% 82% 15% 67% 19% 21% 35% 253%
Contains more Magnesium +68.4%
Contains more Potassium +123.9%
Contains less Sodium -96.1%
Contains more Zinc +61.8%
Contains more Copper +601.6%
Contains more Manganese +466%
Contains more Calcium +1721.4%
Contains more Phosphorus +68.1%
Contains more Selenium +357.4%
Equal in Iron - 2.31

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
Coconut
4
:
8
Waffle
Waffle
Contains more Vitamin C +725%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +298.5%
Contains more Vitamin B2 +1635%
Contains more Vitamin B3 +283.9%
Contains more Vitamin B5 +61.7%
Contains more Folate +76.9%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.056
Coconut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Waffle
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 0% 0% 2% 66% 81% 39% 30% 13% 35% 32% 0%
Contains more Vitamin C +725%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +298.5%
Contains more Vitamin B2 +1635%
Contains more Vitamin B3 +283.9%
Contains more Vitamin B5 +61.7%
Contains more Folate +76.9%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.056

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut
Coconut
2
:
3
Waffle
Waffle
Contains more Fats +137.5%
Contains more Water +11.9%
Contains more Protein +137.2%
Contains more Carbs +116%
Contains more Other +222.9%
Coconut
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Waffle
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Contains more Fats +137.5%
Contains more Water +11.9%
Contains more Protein +137.2%
Contains more Carbs +116%
Contains more Other +222.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut
Coconut
0
:
3
Waffle
Waffle
Contains less Saturated Fat -90.3%
Contains more Monounsaturated Fat +147.1%
Contains more Polyunsaturated fat +1753.8%
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Waffle
22% 27% 52%
Saturated Fat: 2.866 g
Monounsaturated Fat: 3.521 g
Polyunsaturated fat: 6.785 g
Contains less Saturated Fat -90.3%
Contains more Monounsaturated Fat +147.1%
Contains more Polyunsaturated fat +1753.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut Waffle
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Coconut Waffle Opinion
Net carbs 6.23g 32.9g Waffle
Protein 3.33g 7.9g Waffle
Fats 33.49g 14.1g Coconut
Carbs 15.23g 32.9g Waffle
Calories 354kcal 291kcal Coconut
Sugar 6.23g Waffle
Fiber 9g Coconut
Calcium 14mg 255mg Waffle
Iron 2.43mg 2.31mg Coconut
Magnesium 32mg 19mg Coconut
Phosphorus 113mg 190mg Waffle
Potassium 356mg 159mg Coconut
Sodium 20mg 511mg Coconut
Zinc 1.1mg 0.68mg Coconut
Copper 0.435mg 0.062mg Coconut
Manganese 1.5mg 0.265mg Coconut
Selenium 10.1µg 46.2µg Waffle
Vitamin A 0IU 228IU Waffle
Vitamin A RAE 0µg 65µg Waffle
Vitamin E 0.24mg Coconut
Vitamin C 3.3mg 0.4mg Coconut
Vitamin B1 0.066mg 0.263mg Waffle
Vitamin B2 0.02mg 0.347mg Waffle
Vitamin B3 0.54mg 2.073mg Waffle
Vitamin B5 0.3mg 0.485mg Waffle
Vitamin B6 0.054mg 0.056mg Waffle
Folate 26µg 46µg Waffle
Vitamin B12 0µg 0.25µg Waffle
Vitamin K 0.2µg Coconut
Tryptophan 0.039mg 0.099mg Waffle
Threonine 0.121mg 0.289mg Waffle
Isoleucine 0.131mg 0.362mg Waffle
Leucine 0.247mg 0.63mg Waffle
Lysine 0.147mg 0.384mg Waffle
Methionine 0.062mg 0.179mg Waffle
Phenylalanine 0.169mg 0.395mg Waffle
Valine 0.202mg 0.409mg Waffle
Histidine 0.077mg 0.187mg Waffle
Cholesterol 0mg 69mg Coconut
Saturated Fat 29.698g 2.866g Waffle
Omega-3 - DHA 0g 0.006g Waffle
Omega-3 - EPA 0g 0.001g Waffle
Monounsaturated Fat 1.425g 3.521g Waffle
Polyunsaturated fat 0.366g 6.785g Waffle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Waffle
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Coconut
26%
Waffle
Minerals Daily Need Coverage Score
63%
Coconut
66%
Waffle

Comparison summary

Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 6.23g)
Which food is lower in Saturated Fat?
Waffle
Waffle is lower in Saturated Fat (difference - 26.832g)
Which food is cheaper?
Waffle
Waffle is cheaper (difference - $2.6)
Which food is richer in vitamins?
Waffle
Waffle is relatively richer in vitamins
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 491mg)
Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 69mg)
Which food is lower in glycemic index?
Coconut
Coconut is lower in glycemic index (difference - 17)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.