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Salmon raw vs. Coconut — In-Depth Nutrition Comparison

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Significant differences between salmon raw and coconut

  • Salmon raw has more vitamin B12, vitamin B6, selenium, vitamin B3, vitamin B2, and vitamin B5; however, coconut is richer in manganese, fiber, and copper.
  • Coconut covers your daily saturated fat needs 144% more than salmon raw.
  • Salmon raw contains less saturated fat.
  • Coconut has a higher glycemic index. The glycemic index of coconut is 59, while the glycemic index of salmon raw is 0.

Specific food types used in this comparison are Fish, salmon, Atlantic, wild, raw and Nuts, coconut meat, raw.

Infographic

Salmon raw vs Coconut infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains more PotassiumPotassium +37.6%
Contains more PhosphorusPhosphorus +77%
Contains more SeleniumSelenium +261.4%
Contains more MagnesiumMagnesium +10.3%
Contains more CalciumCalcium +16.7%
Contains more IronIron +203.8%
Contains more CopperCopper +74%
Contains more ZincZinc +71.9%
Contains less SodiumSodium -54.5%
Contains more ManganeseManganese +9275%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +242.4%
Contains more Vitamin B2Vitamin B2 +1800%
Contains more Vitamin B3Vitamin B3 +1355.6%
Contains more Vitamin B5Vitamin B5 +454.7%
Contains more Vitamin B6Vitamin B6 +1414.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Folate ~26µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more ProteinProtein +495.8%
Contains more WaterWater +45.8%
Contains more OtherOther +454.2%
Contains more FatsFats +428.2%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -96.7%
Contains more Mono. FatMonounsaturated fat +47.6%
Contains more Poly. FatPolyunsaturated fat +593.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salmon raw Coconut
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salmon raw Coconut DV% diff.
Vitamin B12 3.18µg 0µg 133%
Saturated fat 0.981g 29.698g 131%
Manganese 0.016mg 1.5mg 65%
Vitamin B6 0.818mg 0.054mg 59%
Selenium 36.5µg 10.1µg 48%
Vitamin B3 7.86mg 0.54mg 46%
Fats 6.34g 33.49g 42%
Fiber 0g 9g 36%
Protein 19.84g 3.33g 33%
Vitamin B2 0.38mg 0.02mg 28%
Vitamin B5 1.664mg 0.3mg 27%
Copper 0.25mg 0.435mg 21%
Iron 0.8mg 2.43mg 20%
Cholesterol 55mg 0mg 18%
Polyunsaturated fat 2.539g 0.366g 14%
Vitamin B1 0.226mg 0.066mg 13%
Phosphorus 200mg 113mg 12%
Calories 142kcal 354kcal 11%
Carbs 0g 15.23g 5%
Vitamin C 0mg 3.3mg 4%
Zinc 0.64mg 1.1mg 4%
Potassium 490mg 356mg 4%
Vitamin E 0.24mg 2%
Choline 12.1mg 2%
Monounsaturated fat 2.103g 1.425g 2%
Vitamin A 12µg 0µg 1%
Magnesium 29mg 32mg 1%
Sodium 44mg 20mg 1%
Net carbs 0g 6.23g N/A
Calcium 12mg 14mg 0%
Sugar 6.23g N/A
Vitamin K 0.2µg 0%
Folate 25µg 26µg 0%
Tryptophan 0.222mg 0.039mg 0%
Threonine 0.87mg 0.121mg 0%
Isoleucine 0.914mg 0.131mg 0%
Leucine 1.613mg 0.247mg 0%
Lysine 1.822mg 0.147mg 0%
Methionine 0.587mg 0.062mg 0%
Phenylalanine 0.775mg 0.169mg 0%
Valine 1.022mg 0.202mg 0%
Histidine 0.584mg 0.077mg 0%
Omega-3 - EPA 0.321g 0g N/A
Omega-3 - DHA 1.115g 0g N/A
Omega-3 - DPA 0.287g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Coconut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
77%
Salmon raw
8%
Coconut
Minerals Daily Need Coverage Score
49%
Salmon raw
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 6.23g)
Which food is lower in Saturated fat?
Salmon raw
Salmon raw is lower in Saturated fat (difference - 28.717g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 59)
Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 55mg)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 24mg)
Which food is cheaper?
Coconut
Coconut is cheaper (difference - $10.4)
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.
Which food is richer in vitamins?
?
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/nutrients
  2. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.