Coconut vs. Yolk — In-Depth Nutrition Comparison
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How are coconut and yolk different?
- Coconut is higher in manganese and copper; however, yolk is richer in choline, selenium, vitamin B12, vitamin B5, phosphorus, and vitamin B2.
- Daily need coverage for cholesterol for yolk is 362% higher.
- Coconut contains 27 times more manganese than yolk. While coconut contains 1.5mg of manganese, yolk contains only 0.055mg.
- Yolk has less saturated fat.
- Yolk has a lower glycemic index (0) than coconut (59).
Nuts, coconut meat, raw and Egg, yolk, raw, fresh are the varieties used in this article.
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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 | +540% |
| Contains more PotassiumPotassium | +226.6% |
| Contains more CopperCopper | +464.9% |
| Contains less SodiumSodium | -58.3% |
| Contains more ManganeseManganese | +2627.3% |
| Contains more CalciumCalcium | +821.4% |
| Contains more IronIron | +12.3% |
| Contains more ZincZinc | +109.1% |
| Contains more PhosphorusPhosphorus | +245.1% |
| Contains more SeleniumSelenium | +454.5% |
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 B3Vitamin B3 | +2150% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +975% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +166.7% |
| Contains more Vitamin B2Vitamin B2 | +2540% |
| Contains more Vitamin B5Vitamin B5 | +896.7% |
| Contains more Vitamin B6Vitamin B6 | +548.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +250% |
| Contains more FolateFolate | +461.5% |
| Contains more CholineCholine | +6678.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Cholesterol | 0mg | 1085mg | 362% |
| Choline | 12.1mg | 820.2mg | 147% |
| Saturated fat | 29.698g | 9.551g | 92% |
| Selenium | 10.1µg | 56µg | 83% |
| Vitamin B12 | 0µg | 1.95µg | 81% |
| Manganese | 1.5mg | 0.055mg | 63% |
| Vitamin B5 | 0.3mg | 2.99mg | 54% |
| Vitamin A | 0µg | 381µg | 42% |
| Phosphorus | 113mg | 390mg | 40% |
| Copper | 0.435mg | 0.077mg | 40% |
| Vitamin B2 | 0.02mg | 0.528mg | 39% |
| Fiber | 9g | 0g | 36% |
| Folate | 26µg | 146µg | 30% |
| Vitamin D | 0µg | 5.4µg | 27% |
| Vitamin D | 0IU | 218IU | 27% |
| Monounsaturated fat | 1.425g | 11.738g | 26% |
| Polyunsaturated fat | 0.366g | 4.204g | 26% |
| Protein | 3.33g | 15.86g | 25% |
| Vitamin B6 | 0.054mg | 0.35mg | 23% |
| Vitamin E | 0.24mg | 2.58mg | 16% |
| Calcium | 14mg | 129mg | 12% |
| Zinc | 1.1mg | 2.3mg | 11% |
| Fats | 33.49g | 26.54g | 11% |
| Vitamin B1 | 0.066mg | 0.176mg | 9% |
| Potassium | 356mg | 109mg | 7% |
| Magnesium | 32mg | 5mg | 6% |
| Iron | 2.43mg | 2.73mg | 4% |
| Carbs | 15.23g | 3.59g | 4% |
| Vitamin C | 3.3mg | 0mg | 4% |
| Vitamin B3 | 0.54mg | 0.024mg | 3% |
| Calories | 354kcal | 322kcal | 2% |
| Sodium | 20mg | 48mg | 1% |
| Net carbs | 6.23g | 3.59g | N/A |
| Sugar | 6.23g | 0.56g | N/A |
| Vitamin K | 0.2µg | 0.7µg | 0% |
| Tryptophan | 0.039mg | 0.177mg | 0% |
| Threonine | 0.121mg | 0.687mg | 0% |
| Isoleucine | 0.131mg | 0.866mg | 0% |
| Leucine | 0.247mg | 1.399mg | 0% |
| Lysine | 0.147mg | 1.217mg | 0% |
| Methionine | 0.062mg | 0.378mg | 0% |
| Phenylalanine | 0.169mg | 0.681mg | 0% |
| Valine | 0.202mg | 0.949mg | 0% |
| Histidine | 0.077mg | 0.416mg | 0% |
| Fructose | 0.07g | 0% | |
| Omega-3 - EPA | 0g | 0.011g | N/A |
| Omega-3 - DHA | 0g | 0.114g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +26.2% |
| Contains more CarbsCarbs | +324.2% |
| Contains more ProteinProtein | +376.3% |
| Contains more WaterWater | +11.3% |
| Contains more OtherOther | +77.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -67.8% |
| Contains more Mono. FatMonounsaturated fat | +723.7% |
| Contains more Poly. FatPolyunsaturated fat | +1048.6% |
