Coconut vs. Yam — In-Depth Nutrition Comparison
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A recap on differences between coconut and yam
- Coconut has more manganese, copper, iron, fiber, selenium, and phosphorus; however, yam is higher in vitamin B6, vitamin C, and potassium.
- Coconut covers your daily saturated fat needs 148% more than yam.
- Yam contains 14 times less selenium than coconut. Coconut contains 10.1µg of selenium, while yam contains 0.7µg.
- Yam has less saturated fat.
Food varieties used in this article are Nuts, coconut meat, raw and Yam, raw.
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 | +52.4% |
| Contains more IronIron | +350% |
| Contains more CopperCopper | +144.4% |
| Contains more ZincZinc | +358.3% |
| Contains more PhosphorusPhosphorus | +105.5% |
| Contains more ManganeseManganese | +277.8% |
| Contains more SeleniumSelenium | +1342.9% |
| Contains more CalciumCalcium | +21.4% |
| Contains more PotassiumPotassium | +129.2% |
| Contains less SodiumSodium | -55% |
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 FolateFolate | +13% |
| Contains more Vitamin CVitamin C | +418.2% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +45.8% |
| Contains more Vitamin B1Vitamin B1 | +69.7% |
| Contains more Vitamin B2Vitamin B2 | +60% |
| Contains more Vitamin B6Vitamin B6 | +442.6% |
| Contains more Vitamin KVitamin K | +1050% |
| Contains more CholineCholine | +36.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 29.698g | 0.037g | 135% |
| Fats | 33.49g | 0.17g | 51% |
| Manganese | 1.5mg | 0.397mg | 48% |
| Copper | 0.435mg | 0.178mg | 29% |
| Iron | 2.43mg | 0.54mg | 24% |
| Fiber | 9g | 4.1g | 20% |
| Vitamin B6 | 0.054mg | 0.293mg | 18% |
| Selenium | 10.1µg | 0.7µg | 17% |
| Vitamin C | 3.3mg | 17.1mg | 15% |
| Potassium | 356mg | 816mg | 14% |
| Calories | 354kcal | 118kcal | 12% |
| Zinc | 1.1mg | 0.24mg | 8% |
| Phosphorus | 113mg | 55mg | 8% |
| Monounsaturated fat | 1.425g | 0.006g | 4% |
| Protein | 3.33g | 1.53g | 4% |
| Vitamin B1 | 0.066mg | 0.112mg | 4% |
| Carbs | 15.23g | 27.88g | 4% |
| Magnesium | 32mg | 21mg | 3% |
| Polyunsaturated fat | 0.366g | 0.076g | 2% |
| Vitamin K | 0.2µg | 2.3µg | 2% |
| Vitamin E | 0.24mg | 0.35mg | 1% |
| Choline | 12.1mg | 16.5mg | 1% |
| Folate | 26µg | 23µg | 1% |
| Vitamin A | 0µg | 7µg | 1% |
| Vitamin B2 | 0.02mg | 0.032mg | 1% |
| Net carbs | 6.23g | 23.78g | N/A |
| Calcium | 14mg | 17mg | 0% |
| Sugar | 6.23g | 0.5g | N/A |
| Sodium | 20mg | 9mg | 0% |
| Vitamin B3 | 0.54mg | 0.552mg | 0% |
| Vitamin B5 | 0.3mg | 0.314mg | 0% |
| Tryptophan | 0.039mg | 0.012mg | 0% |
| Threonine | 0.121mg | 0.054mg | 0% |
| Isoleucine | 0.131mg | 0.052mg | 0% |
| Leucine | 0.247mg | 0.096mg | 0% |
| Lysine | 0.147mg | 0.059mg | 0% |
| Methionine | 0.062mg | 0.021mg | 0% |
| Phenylalanine | 0.169mg | 0.071mg | 0% |
| Valine | 0.202mg | 0.062mg | 0% |
| Histidine | 0.077mg | 0.034mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +117.6% |
| Contains more FatsFats | +19600% |
| Contains more OtherOther | +17.1% |
| Contains more CarbsCarbs | +83.1% |
| Contains more WaterWater | +48.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +23650% |
| Contains more Poly. FatPolyunsaturated fat | +381.6% |
| Contains less Sat. FatSaturated fat | -99.9% |