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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).

Infographic

Coconut vs White bread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more FatsFats +905.7%
Contains more WaterWater +29%
Contains more ProteinProtein +165.8%
Contains more CarbsCarbs +224.5%
Contains more OtherOther +106.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains more Mono. FatMonounsaturated fat +137.9%
Contains less Sat. FatSaturated fat -97.6%
Contains more Poly. FatPolyunsaturated fat +337.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut White bread 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut White bread
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33%
White bread
Minerals Daily Need Coverage Score
63%
Coconut
56%
White bread

Comparison summary

Which food is lower in Sugar?
White bread
White bread is lower in Sugar (difference - 0.56g)
Which food is lower in Saturated fat?
White bread
White bread is lower in Saturated fat (difference - 29g)
Which food is cheaper?
White bread
White bread is cheaper (difference - $2.6)
Which food is richer in vitamins?
White bread
White bread is relatively richer in vitamins
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 470mg)
Which food is lower in glycemic index?
Coconut
Coconut is lower in glycemic index (difference - 14)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.