Mustard vs. Coconut — In-Depth Nutrition Comparison
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Significant differences between mustard and coconut
- Mustard has more selenium and vitamin B1; however, coconut is richer in manganese, copper, fiber, iron, and potassium.
- Coconut covers your daily saturated fat needs 147% more than mustard.
- Coconut has 55 times less sodium than mustard. Mustard has 1104mg of sodium, while coconut has 20mg.
- Coconut has a higher glycemic index. The glycemic index of coconut is 59, while the glycemic index of mustard is 32.
Specific food types used in this comparison are Mustard, prepared, yellow 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.
| Contains more MagnesiumMagnesium | +50% |
| Contains more CalciumCalcium | +350% |
| Contains more SeleniumSelenium | +231.7% |
| Contains more PotassiumPotassium | +134.2% |
| Contains more IronIron | +50.9% |
| Contains more CopperCopper | +487.8% |
| Contains more ZincZinc | +71.9% |
| Contains less SodiumSodium | -98.2% |
| Contains more ManganeseManganese | +255.5% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +50% |
| Contains more Vitamin B1Vitamin B1 | +168.2% |
| Contains more Vitamin B2Vitamin B2 | +250% |
| Contains more Vitamin B6Vitamin B6 | +29.6% |
| Contains more Vitamin KVitamin K | +600% |
| Contains more CholineCholine | +85.1% |
| Contains more Vitamin CVitamin C | +1000% |
| Contains more Vitamin B5Vitamin B5 | +18.1% |
| Contains more FolateFolate | +271.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.214g | 29.698g | 134% |
| Manganese | 0.422mg | 1.5mg | 47% |
| Sodium | 1104mg | 20mg | 47% |
| Fats | 3.34g | 33.49g | 46% |
| Selenium | 33.5µg | 10.1µg | 43% |
| Copper | 0.074mg | 0.435mg | 40% |
| Fiber | 4g | 9g | 20% |
| Calories | 60kcal | 354kcal | 15% |
| Iron | 1.61mg | 2.43mg | 10% |
| Vitamin B1 | 0.177mg | 0.066mg | 9% |
| Potassium | 152mg | 356mg | 6% |
| Calcium | 63mg | 14mg | 5% |
| Folate | 7µg | 26µg | 5% |
| Magnesium | 48mg | 32mg | 4% |
| Zinc | 0.64mg | 1.1mg | 4% |
| Vitamin B2 | 0.07mg | 0.02mg | 4% |
| Polyunsaturated fat | 0.774g | 0.366g | 3% |
| Carbs | 5.83g | 15.23g | 3% |
| Vitamin C | 0.3mg | 3.3mg | 3% |
| Choline | 22.4mg | 12.1mg | 2% |
| Monounsaturated fat | 2.182g | 1.425g | 2% |
| Vitamin B6 | 0.07mg | 0.054mg | 1% |
| Vitamin K | 1.4µg | 0.2µg | 1% |
| Phosphorus | 108mg | 113mg | 1% |
| Vitamin B5 | 0.254mg | 0.3mg | 1% |
| Protein | 3.74g | 3.33g | 1% |
| Vitamin E | 0.36mg | 0.24mg | 1% |
| Vitamin A | 5µg | 0µg | 1% |
| Net carbs | 1.83g | 6.23g | N/A |
| Sugar | 0.92g | 6.23g | N/A |
| Starch | 0.64g | 0% | |
| Vitamin B3 | 0.565mg | 0.54mg | 0% |
| Trans fat | 0.009g | N/A | |
| Tryptophan | 0.009mg | 0.039mg | 0% |
| Threonine | 0.167mg | 0.121mg | 0% |
| Isoleucine | 0.146mg | 0.131mg | 0% |
| Leucine | 0.292mg | 0.247mg | 0% |
| Lysine | 0.264mg | 0.147mg | 0% |
| Methionine | 0.076mg | 0.062mg | 0% |
| Phenylalanine | 0.161mg | 0.169mg | 0% |
| Valine | 0.189mg | 0.202mg | 0% |
| Histidine | 0.119mg | 0.077mg | 0% |
| Fructose | 0.23g | 0% | |
| Omega-3 - ALA | 0.373g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.018g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.01g | N/A | |
| Omega-6 - Linoleic acid | 0.358g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +12.3% |
| Contains more WaterWater | +78.2% |
| Contains more OtherOther | +251% |
| Contains more FatsFats | +902.7% |
| Contains more CarbsCarbs | +161.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.3% |
| Contains more Mono. FatMonounsaturated fat | +53.1% |
| Contains more Poly. FatPolyunsaturated fat | +111.5% |
