Coconut vs. Zucchini — In-Depth Nutrition Comparison
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Differences between coconut and zucchini
- Coconut has more manganese, copper, fiber, iron, selenium, phosphorus, and zinc, while zucchini has more vitamin C and vitamin B6.
- Coconut's daily need coverage for saturated fat is 148% higher.
- Zucchini contains 51 times less selenium than coconut. Coconut contains 10.1µg of selenium, while zucchini contains 0.2µg.
- The amount of saturated fat in zucchini is lower.
- Zucchini has a lower glycemic index. The glycemic index of zucchini is 15, while the glycemic index of coconut is 59.
The food types used in this comparison are Nuts, coconut meat, raw and Squash, summer, zucchini, includes skin, raw.
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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 | +77.8% |
| Contains more PotassiumPotassium | +36.4% |
| Contains more IronIron | +556.8% |
| Contains more CopperCopper | +720.8% |
| Contains more ZincZinc | +243.8% |
| Contains more PhosphorusPhosphorus | +197.4% |
| Contains more ManganeseManganese | +747.5% |
| Contains more SeleniumSelenium | +4950% |
| Contains more CalciumCalcium | +14.3% |
| Contains less SodiumSodium | -60% |
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 EVitamin E | +100% |
| Contains more Vitamin B1Vitamin B1 | +46.7% |
| Contains more Vitamin B3Vitamin B3 | +19.7% |
| Contains more Vitamin B5Vitamin B5 | +47.1% |
| Contains more CholineCholine | +27.4% |
| Contains more Vitamin CVitamin C | +442.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +370% |
| Contains more Vitamin B6Vitamin B6 | +201.9% |
| Contains more Vitamin KVitamin K | +2050% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 29.698g | 0.084g | 135% |
| Manganese | 1.5mg | 0.177mg | 58% |
| Fats | 33.49g | 0.32g | 51% |
| Copper | 0.435mg | 0.053mg | 42% |
| Fiber | 9g | 1g | 32% |
| Iron | 2.43mg | 0.37mg | 26% |
| Selenium | 10.1µg | 0.2µg | 18% |
| Calories | 354kcal | 17kcal | 17% |
| Vitamin C | 3.3mg | 17.9mg | 16% |
| Phosphorus | 113mg | 38mg | 11% |
| Vitamin B6 | 0.054mg | 0.163mg | 8% |
| Zinc | 1.1mg | 0.32mg | 7% |
| Vitamin B2 | 0.02mg | 0.094mg | 6% |
| Monounsaturated fat | 1.425g | 0.011g | 4% |
| Carbs | 15.23g | 3.11g | 4% |
| Protein | 3.33g | 1.21g | 4% |
| Magnesium | 32mg | 18mg | 3% |
| Vitamin K | 0.2µg | 4.3µg | 3% |
| Potassium | 356mg | 261mg | 3% |
| Vitamin B1 | 0.066mg | 0.045mg | 2% |
| Polyunsaturated fat | 0.366g | 0.091g | 2% |
| Vitamin B5 | 0.3mg | 0.204mg | 2% |
| Fructose | 1.38g | 2% | |
| Vitamin A | 0µg | 10µg | 1% |
| Vitamin E | 0.24mg | 0.12mg | 1% |
| Vitamin B3 | 0.54mg | 0.451mg | 1% |
| Sodium | 20mg | 8mg | 1% |
| Folate | 26µg | 24µg | 1% |
| Net carbs | 6.23g | 2.11g | N/A |
| Calcium | 14mg | 16mg | 0% |
| Sugar | 6.23g | 2.5g | N/A |
| Choline | 12.1mg | 9.5mg | 0% |
| Tryptophan | 0.039mg | 0.01mg | 0% |
| Threonine | 0.121mg | 0.029mg | 0% |
| Isoleucine | 0.131mg | 0.044mg | 0% |
| Leucine | 0.247mg | 0.071mg | 0% |
| Lysine | 0.147mg | 0.067mg | 0% |
| Methionine | 0.062mg | 0.018mg | 0% |
| Phenylalanine | 0.169mg | 0.043mg | 0% |
| Valine | 0.202mg | 0.054mg | 0% |
| Histidine | 0.077mg | 0.026mg | 0% |
| Omega-3 - ALA | 0.061g | N/A | |
| Omega-6 - Linoleic acid | 0.03g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +175.2% |
| Contains more FatsFats | +10365.6% |
| Contains more CarbsCarbs | +389.7% |
| Contains more OtherOther | +68.4% |
| Contains more WaterWater | +101.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +12854.5% |
| Contains more Poly. FatPolyunsaturated fat | +302.2% |
| Contains less Sat. FatSaturated fat | -99.7% |
