French fries vs. Coconut — In-Depth Nutrition Comparison

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Important differences between french fries and coconut

French fries have more vitamin B6, vitamin B3, vitamin E, and vitamin K; however, coconut has more manganese, copper, fiber, iron, and selenium.
Coconut's daily need coverage for saturated fat is 137% more.
French fries have 56 times more vitamin K than coconut. French fries have 11.2µg of vitamin K, while coconut has 0.2µg.
French fries are lower in saturated fat.
French fries have a higher glycemic index than coconut.

The food varieties used in the comparison are Fast foods, potato, french fried in vegetable oil and Nuts, coconut meat, 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.

French fries

Coconut

Contains more CalciumCalcium	+28.6%
Contains more PotassiumPotassium	+62.6%

Contains more IronIron	+200%
Contains more CopperCopper	+250.8%
Contains more ZincZinc	+120%
Contains less SodiumSodium	-90.5%
Contains more ManganeseManganese	+507.3%
Contains more SeleniumSelenium	+1022.2%

~equal in Magnesium ~32mg

~equal in Phosphorus ~113mg

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.

French fries

Coconut

Contains more Vitamin CVitamin C	+42.4%
Contains more Vitamin EVitamin E	+595.8%
Contains more Vitamin B1Vitamin B1	+157.6%
Contains more Vitamin B2Vitamin B2	+95%
Contains more Vitamin B3Vitamin B3	+456.3%
Contains more Vitamin B5Vitamin B5	+93.3%
Contains more Vitamin B6Vitamin B6	+588.9%
Contains more Vitamin KVitamin K	+5500%
Contains more FolateFolate	+15.4%
Contains more CholineCholine	+204.1%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	2.336g	29.698g	124%
Manganese	0.247mg	1.5mg	54%
Copper	0.124mg	0.435mg	35%
Polyunsaturated fat	5.398g	0.366g	34%
Fats	14.73g	33.49g	29%
Vitamin B6	0.372mg	0.054mg	24%
Fiber	3.8g	9g	21%
Iron	0.81mg	2.43mg	20%
Selenium	0.9µg	10.1µg	17%
Vitamin B3	3.004mg	0.54mg	15%
Monounsaturated fat	5.969g	1.425g	11%
Vitamin E	1.67mg	0.24mg	10%
Vitamin B1	0.17mg	0.066mg	9%
Vitamin K	11.2µg	0.2µg	9%
Carbs	41.44g	15.23g	9%
Sodium	210mg	20mg	8%
Potassium	579mg	356mg	7%
Vitamin B5	0.58mg	0.3mg	6%
Zinc	0.5mg	1.1mg	5%
Choline	36.8mg	12.1mg	4%
Calories	312kcal	354kcal	2%
Phosphorus	125mg	113mg	2%
Vitamin C	4.7mg	3.3mg	2%
Vitamin B2	0.039mg	0.02mg	1%
Folate	30µg	26µg	1%
Magnesium	35mg	32mg	1%
Protein	3.43g	3.33g	0%
Net carbs	37.64g	6.23g	N/A
Calcium	18mg	14mg	0%
Sugar	0.3g	6.23g	N/A
Trans fat	0.06g		N/A
Tryptophan		0.039mg	0%
Threonine		0.121mg	0%
Isoleucine		0.131mg	0%
Leucine		0.247mg	0%
Lysine		0.147mg	0%
Methionine		0.062mg	0%
Phenylalanine		0.169mg	0%
Valine		0.202mg	0%
Histidine		0.077mg	0%
Omega-3 - ALA	0.407g		N/A
Omega-3 - Eicosatrienoic acid	0.001g		N/A
Omega-6 - Gamma-linoleic acid	0.029g		N/A
Omega-6 - Eicosadienoic acid	0.007g		N/A
Omega-6 - Linoleic acid	4.898g		N/A