Coconut vs. Whey — In-Depth Nutrition Comparison
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How are coconut and whey different?
- Coconut is richer in manganese, copper, fiber, iron, selenium, phosphorus, and zinc, while whey is higher in vitamin B12 and vitamin B2.
- Coconut covers your daily need for saturated fat, 147% more than whey.
- Whey is lower in saturated fat.
- Coconut has a higher glycemic index (59) than whey (43).
Nuts, coconut meat, raw and Whey, sweet, fluid types were used in this article.
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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 | +300% |
| Contains more PotassiumPotassium | +121.1% |
| Contains more IronIron | +3950% |
| Contains more CopperCopper | +10775% |
| Contains more ZincZinc | +746.2% |
| Contains more PhosphorusPhosphorus | +145.7% |
| Contains less SodiumSodium | -63% |
| Contains more ManganeseManganese | +149900% |
| Contains more SeleniumSelenium | +431.6% |
| Contains more CalciumCalcium | +235.7% |
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 CVitamin C | +3200% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +83.3% |
| Contains more Vitamin B3Vitamin B3 | +629.7% |
| Contains more Vitamin B6Vitamin B6 | +74.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2500% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +690% |
| Contains more Vitamin B5Vitamin B5 | +27.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +32.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 29.698g | 0.23g | 134% |
| Manganese | 1.5mg | 0.001mg | 65% |
| Fats | 33.49g | 0.36g | 51% |
| Copper | 0.435mg | 0.004mg | 48% |
| Fiber | 9g | 0g | 36% |
| Iron | 2.43mg | 0.06mg | 30% |
| Calories | 354kcal | 27kcal | 16% |
| Selenium | 10.1µg | 1.9µg | 15% |
| Vitamin B12 | 0µg | 0.28µg | 12% |
| Vitamin B2 | 0.02mg | 0.158mg | 11% |
| Phosphorus | 113mg | 46mg | 10% |
| Zinc | 1.1mg | 0.13mg | 9% |
| Magnesium | 32mg | 8mg | 6% |
| Folate | 26µg | 1µg | 6% |
| Potassium | 356mg | 161mg | 6% |
| Protein | 3.33g | 0.85g | 5% |
| Vitamin C | 3.3mg | 0.1mg | 4% |
| Vitamin B3 | 0.54mg | 0.074mg | 3% |
| Monounsaturated fat | 1.425g | 0.1g | 3% |
| Vitamin B1 | 0.066mg | 0.036mg | 3% |
| Calcium | 14mg | 47mg | 3% |
| Carbs | 15.23g | 5.14g | 3% |
| Vitamin E | 0.24mg | 0mg | 2% |
| Polyunsaturated fat | 0.366g | 0.011g | 2% |
| Vitamin B5 | 0.3mg | 0.383mg | 2% |
| Vitamin B6 | 0.054mg | 0.031mg | 2% |
| Choline | 12.1mg | 16mg | 1% |
| Sodium | 20mg | 54mg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Net carbs | 6.23g | 5.14g | N/A |
| Sugar | 6.23g | 5.14g | N/A |
| Vitamin A | 0µg | 3µg | 0% |
| Vitamin K | 0.2µg | 0µg | 0% |
| Tryptophan | 0.039mg | 0.013mg | 0% |
| Threonine | 0.121mg | 0.054mg | 0% |
| Isoleucine | 0.131mg | 0.047mg | 0% |
| Leucine | 0.247mg | 0.078mg | 0% |
| Lysine | 0.147mg | 0.068mg | 0% |
| Methionine | 0.062mg | 0.016mg | 0% |
| Phenylalanine | 0.169mg | 0.027mg | 0% |
| Valine | 0.202mg | 0.046mg | 0% |
| Histidine | 0.077mg | 0.016mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +291.8% |
| Contains more FatsFats | +9202.8% |
| Contains more CarbsCarbs | +196.3% |
| Contains more OtherOther | +81.1% |
| Contains more WaterWater | +98.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1325% |
| Contains more Poly. FatPolyunsaturated fat | +3227.3% |
| Contains less Sat. FatSaturated fat | -99.2% |
