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
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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 | +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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.33 g
Fats:
33.49 g
Carbs:
15.23 g
Water:
46.99 g
Other:
0.96 g
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
Saturated fat:
Sat. Fat
29.698 g
Monounsaturated fat:
Mono. Fat
1.425 g
Polyunsaturated fat:
Poly. Fat
0.366 g
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.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
33%
Minerals Daily Need Coverage Score
63%
56%
Comparison summary
Which food is lower in Sugar?
White bread is lower in Sugar (difference - 0.56g)
Which food is lower in Saturated fat?
White bread is lower in Saturated fat (difference - 29g)
Which food is cheaper?
White bread is cheaper (difference - $2.6)
Which food is richer in vitamins?
White bread is relatively richer in vitamins
Which food contains less Sodium?
Coconut contains less Sodium (difference - 470mg)
Which food is lower in glycemic index?
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.