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  6. Salmon raw vs. Coconut

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.

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.
Salmon raw
Salmon raw
3
:
7
Coconut
Coconut
Contains more Phosphorus +77%
Contains more Potassium +37.6%
Contains more Selenium +261.4%
Contains more Calcium +16.7%
Contains more Iron +203.8%
Contains more Magnesium +10.3%
Contains less Sodium -54.5%
Contains more Zinc +71.9%
Contains more Copper +74%
Contains more Manganese +9275%
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Contains more Phosphorus +77%
Contains more Potassium +37.6%
Contains more Selenium +261.4%
Contains more Calcium +16.7%
Contains more Iron +203.8%
Contains more Magnesium +10.3%
Contains less Sodium -54.5%
Contains more Zinc +71.9%
Contains more Copper +74%
Contains more Manganese +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.
Salmon raw
Salmon raw
7
:
5
Coconut
Coconut
Contains more Vitamin A +∞%
Contains more Vitamin B1 +242.4%
Contains more Vitamin B2 +1800%
Contains more Vitamin B3 +1355.6%
Contains more Vitamin B5 +454.7%
Contains more Vitamin B6 +1414.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Equal in Folate - 26
Salmon raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Coconut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +242.4%
Contains more Vitamin B2 +1800%
Contains more Vitamin B3 +1355.6%
Contains more Vitamin B5 +454.7%
Contains more Vitamin B6 +1414.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Equal in Folate - 26

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon raw
Salmon raw
3
:
2
Coconut
Coconut
Contains more Protein +495.8%
Contains more Water +45.8%
Contains more Other +454.2%
Contains more Fats +428.2%
Contains more Carbs +∞%
Salmon raw
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Coconut
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 Protein +495.8%
Contains more Water +45.8%
Contains more Other +454.2%
Contains more Fats +428.2%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon raw
Salmon raw
3
:
0
Coconut
Coconut
Contains less Saturated Fat -96.7%
Contains more Monounsaturated Fat +47.6%
Contains more Polyunsaturated fat +593.7%
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -96.7%
Contains more Monounsaturated Fat +47.6%
Contains more Polyunsaturated 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 Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salmon raw Coconut Opinion
Net carbs 0g 6.23g Coconut
Protein 19.84g 3.33g Salmon raw
Fats 6.34g 33.49g Coconut
Carbs 0g 15.23g Coconut
Calories 142kcal 354kcal Coconut
Sugar 6.23g Salmon raw
Fiber 0g 9g Coconut
Calcium 12mg 14mg Coconut
Iron 0.8mg 2.43mg Coconut
Magnesium 29mg 32mg Coconut
Phosphorus 200mg 113mg Salmon raw
Potassium 490mg 356mg Salmon raw
Sodium 44mg 20mg Coconut
Zinc 0.64mg 1.1mg Coconut
Copper 0.25mg 0.435mg Coconut
Manganese 0.016mg 1.5mg Coconut
Selenium 36.5µg 10.1µg Salmon raw
Vitamin A 40IU 0IU Salmon raw
Vitamin A RAE 12µg 0µg Salmon raw
Vitamin E 0.24mg Coconut
Vitamin C 0mg 3.3mg Coconut
Vitamin B1 0.226mg 0.066mg Salmon raw
Vitamin B2 0.38mg 0.02mg Salmon raw
Vitamin B3 7.86mg 0.54mg Salmon raw
Vitamin B5 1.664mg 0.3mg Salmon raw
Vitamin B6 0.818mg 0.054mg Salmon raw
Folate 25µg 26µg Coconut
Vitamin B12 3.18µg 0µg Salmon raw
Vitamin K 0.2µg Coconut
Tryptophan 0.222mg 0.039mg Salmon raw
Threonine 0.87mg 0.121mg Salmon raw
Isoleucine 0.914mg 0.131mg Salmon raw
Leucine 1.613mg 0.247mg Salmon raw
Lysine 1.822mg 0.147mg Salmon raw
Methionine 0.587mg 0.062mg Salmon raw
Phenylalanine 0.775mg 0.169mg Salmon raw
Valine 1.022mg 0.202mg Salmon raw
Histidine 0.584mg 0.077mg Salmon raw
Cholesterol 55mg 0mg Coconut
Saturated Fat 0.981g 29.698g Salmon raw
Omega-3 - DHA 1.115g 0g Salmon raw
Omega-3 - EPA 0.321g 0g Salmon raw
Omega-3 - DPA 0.287g 0g Salmon raw
Monounsaturated Fat 2.103g 1.425g Salmon raw
Polyunsaturated fat 2.539g 0.366g Salmon raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Coconut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
83%
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 contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 24mg)
Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 55mg)
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.