Coconut vs. White chocolate — In-Depth Nutrition Comparison

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Differences between coconut and white chocolate

Coconut has more manganese, copper, fiber, iron, and selenium, while white chocolate has more vitamin B12, vitamin B2, calcium, and phosphorus.
Coconut's daily need coverage for manganese is 65% higher.
White chocolate contains 45 times less fiber than coconut. Coconut contains 9g of fiber, while white chocolate contains 0.2g.
The amount of saturated fat in white chocolate is lower.
White chocolate has a lower glycemic index. The glycemic index of white chocolate is 41, while the glycemic index of coconut is 59.

The food types used in this comparison are Nuts, coconut meat, raw and Candies, white chocolate.

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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 chocolate

Contains more MagnesiumMagnesium	+166.7%
Contains more PotassiumPotassium	+24.5%
Contains more IronIron	+912.5%
Contains more CopperCopper	+625%
Contains more ZincZinc	+48.6%
Contains less SodiumSodium	-77.8%
Contains more ManganeseManganese	+18650%
Contains more SeleniumSelenium	+124.4%

Contains more CalciumCalcium	+1321.4%
Contains more PhosphorusPhosphorus	+55.8%

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 chocolate

Contains more Vitamin CVitamin C	+560%
Contains more FolateFolate	+271.4%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+300%
Contains more Vitamin B2Vitamin B2	+1310%
Contains more Vitamin B3Vitamin B3	+38%
Contains more Vitamin B5Vitamin B5	+102.7%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+4450%
Contains more CholineCholine	+143.8%

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.063mg

~equal in Vitamin B6 ~0.056mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	1.5mg	0.008mg	65%
Saturated fat	29.698g	19.412g	47%
Copper	0.435mg	0.06mg	42%
Fiber	9g	0.2g	35%
Iron	2.43mg	0.24mg	27%
Vitamin B12	0µg	0.56µg	23%
Vitamin B2	0.02mg	0.282mg	20%
Monounsaturated fat	1.425g	9.097g	19%
Calcium	14mg	199mg	19%
Carbs	15.23g	59.24g	15%
Selenium	10.1µg	4.5µg	10%
Calories	354kcal	539kcal	9%
Phosphorus	113mg	176mg	9%
Cholesterol	0mg	21mg	7%
Vitamin K	0.2µg	9.1µg	7%
Vitamin B5	0.3mg	0.608mg	6%
Folate	26µg	7µg	5%
Protein	3.33g	5.87g	5%
Vitamin E	0.24mg	0.96mg	5%
Magnesium	32mg	12mg	5%
Polyunsaturated fat	0.366g	1.013g	4%
Vitamin C	3.3mg	0.5mg	3%
Sodium	20mg	90mg	3%
Zinc	1.1mg	0.74mg	3%
Choline	12.1mg	29.5mg	3%
Potassium	356mg	286mg	2%
Fats	33.49g	32.09g	2%
Vitamin A	0µg	9µg	1%
Vitamin B3	0.54mg	0.745mg	1%
Net carbs	6.23g	59.04g	N/A
Sugar	6.23g	59g	N/A
Vitamin B1	0.066mg	0.063mg	0%
Vitamin B6	0.054mg	0.056mg	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%