Coconut vs. White bread — In-Depth Nutrition Comparison

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Summary of differences between coconut and white bread

Coconut has more manganese, copper, and fiber; however, white bread is higher in vitamin B1, vitamin B3, selenium, folate, and vitamin B2.
Coconut covers your daily need for saturated fat, 145% more than white bread.
Coconut has 4 times more copper than white bread. While coconut has 0.435mg of copper, white bread has only 0.101mg.
White bread has less saturated fat.
The glycemic index of white bread is higher.

These are the specific foods used in this comparison Nuts, coconut meat, raw and Bread, white, commercially prepared (includes soft bread crumbs).

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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.

Coconut

White bread

Contains more MagnesiumMagnesium	+39.1%
Contains more PotassiumPotassium	+182.5%
Contains more CopperCopper	+330.7%
Contains more ZincZinc	+48.6%
Contains more PhosphorusPhosphorus	+15.3%
Contains less SodiumSodium	-95.9%
Contains more ManganeseManganese	+179.9%

Contains more CalciumCalcium	+928.6%
Contains more IronIron	+48.6%
Contains more SeleniumSelenium	+117.8%

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.

Coconut

White bread

Contains more Vitamin CVitamin C

+∞%

Contains more Vitamin B1Vitamin B1	+707.6%
Contains more Vitamin B2Vitamin B2	+1115%
Contains more Vitamin B3Vitamin B3	+785.2%
Contains more Vitamin B5Vitamin B5	+78.7%
Contains more Vitamin B6Vitamin B6	+61.1%
Contains more FolateFolate	+326.9%
Contains more CholineCholine	+20.7%

~equal in Vitamin A ~0µg

~equal in Vitamin E ~0.22mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0.2µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	29.698g	0.698g	132%
Fats	33.49g	3.33g	46%
Manganese	1.5mg	0.536mg	42%
Vitamin B1	0.066mg	0.533mg	39%
Copper	0.435mg	0.101mg	37%
Vitamin B3	0.54mg	4.78mg	27%
Fiber	9g	2.7g	25%
Selenium	10.1µg	22µg	22%
Folate	26µg	111µg	21%
Sodium	20mg	490mg	20%
Vitamin B2	0.02mg	0.243mg	17%
Starch		37.17g	15%
Iron	2.43mg	3.61mg	15%
Calcium	14mg	144mg	13%
Carbs	15.23g	49.42g	11%
Protein	3.33g	8.85g	11%
Polyunsaturated fat	0.366g	1.602g	8%
Potassium	356mg	126mg	7%
Vitamin B5	0.3mg	0.536mg	5%
Calories	354kcal	266kcal	4%
Vitamin C	3.3mg	0mg	4%
Fructose		2.43g	3%
Zinc	1.1mg	0.74mg	3%
Vitamin B6	0.054mg	0.087mg	3%
Magnesium	32mg	23mg	2%
Monounsaturated fat	1.425g	0.599g	2%
Phosphorus	113mg	98mg	2%
Net carbs	6.23g	46.72g	N/A
Sugar	6.23g	5.67g	N/A
Vitamin E	0.24mg	0.22mg	0%
Vitamin K	0.2µg	0.2µg	0%
Trans fat		0.027g	N/A
Choline	12.1mg	14.6mg	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%
Omega-3 - EPA	0g	0.001g	N/A
Omega-3 - ALA		0.166g	N/A
Omega-6 - Eicosadienoic acid		0.002g	N/A