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  6. Coconut vs. White Bread

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 of 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.

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.
Coconut
Coconut
7
:
3
White Bread
White Bread
Contains more Magnesium +39.1%
Contains more Phosphorus +15.3%
Contains more Potassium +182.5%
Contains less Sodium -95.9%
Contains more Zinc +48.6%
Contains more Copper +330.7%
Contains more Manganese +179.9%
Contains more Calcium +928.6%
Contains more Iron +48.6%
Contains more Selenium +117.8%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
White Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Contains more Magnesium +39.1%
Contains more Phosphorus +15.3%
Contains more Potassium +182.5%
Contains less Sodium -95.9%
Contains more Zinc +48.6%
Contains more Copper +330.7%
Contains more Manganese +179.9%
Contains more Calcium +928.6%
Contains more Iron +48.6%
Contains more Selenium +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
Coconut
2
:
7
White Bread
White Bread
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +707.6%
Contains more Vitamin B2 +1115%
Contains more Vitamin B3 +785.2%
Contains more Vitamin B5 +78.7%
Contains more Vitamin B6 +61.1%
Contains more Folate +326.9%
Equal in Vitamin E - 0.22
Equal in Vitamin K - 0.2
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%
White Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 134% 57% 90% 33% 21% 84% 0% 1%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +707.6%
Contains more Vitamin B2 +1115%
Contains more Vitamin B3 +785.2%
Contains more Vitamin B5 +78.7%
Contains more Vitamin B6 +61.1%
Contains more Folate +326.9%
Equal in Vitamin E - 0.22
Equal in Vitamin K - 0.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut
Coconut
2
:
3
White Bread
White Bread
Contains more Fats +905.7%
Contains more Water +29%
Contains more Protein +165.8%
Contains more Carbs +224.5%
Contains more Other +106.3%
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
White Bread
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 Fats +905.7%
Contains more Water +29%
Contains more Protein +165.8%
Contains more Carbs +224.5%
Contains more Other +106.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut
Coconut
1
:
2
White Bread
White Bread
Contains more Monounsaturated Fat +137.9%
Contains less Saturated Fat -97.6%
Contains more Polyunsaturated fat +337.7%
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
White Bread
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 g
Contains more Monounsaturated Fat +137.9%
Contains less Saturated Fat -97.6%
Contains more Polyunsaturated 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 Opinion
Net carbs 6.23g 46.72g White Bread
Protein 3.33g 8.85g White Bread
Fats 33.49g 3.33g Coconut
Carbs 15.23g 49.42g White Bread
Calories 354kcal 266kcal Coconut
Starch 37.17g White Bread
Fructose 2.43g White Bread
Sugar 6.23g 5.67g White Bread
Fiber 9g 2.7g Coconut
Calcium 14mg 144mg White Bread
Iron 2.43mg 3.61mg White Bread
Magnesium 32mg 23mg Coconut
Phosphorus 113mg 98mg Coconut
Potassium 356mg 126mg Coconut
Sodium 20mg 490mg Coconut
Zinc 1.1mg 0.74mg Coconut
Copper 0.435mg 0.101mg Coconut
Manganese 1.5mg 0.536mg Coconut
Selenium 10.1µg 22µg White Bread
Vitamin A 0IU 1IU White Bread
Vitamin E 0.24mg 0.22mg Coconut
Vitamin C 3.3mg 0mg Coconut
Vitamin B1 0.066mg 0.533mg White Bread
Vitamin B2 0.02mg 0.243mg White Bread
Vitamin B3 0.54mg 4.78mg White Bread
Vitamin B5 0.3mg 0.536mg White Bread
Vitamin B6 0.054mg 0.087mg White Bread
Folate 26µg 111µg White Bread
Vitamin K 0.2µg 0.2µg
Tryptophan 0.039mg Coconut
Threonine 0.121mg Coconut
Isoleucine 0.131mg Coconut
Leucine 0.247mg Coconut
Lysine 0.147mg Coconut
Methionine 0.062mg Coconut
Phenylalanine 0.169mg Coconut
Valine 0.202mg Coconut
Histidine 0.077mg Coconut
Trans Fat 0.027g Coconut
Saturated Fat 29.698g 0.698g White Bread
Omega-3 - EPA 0g 0.001g White Bread
Monounsaturated Fat 1.425g 0.599g Coconut
Polyunsaturated fat 0.366g 1.602g White Bread
Omega-6 - Eicosadienoic acid 0.002g White Bread
Omega-3 - ALA 0.166g White Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut White Bread
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
35%
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.