Nectarine vs. Coconut — In-Depth Nutrition Comparison

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A recap on the differences between nectarine and coconut

Nectarine has less manganese, fats, copper, fiber, iron, selenium, phosphorus, zinc, and magnesium.
Coconut covers your daily saturated fat needs 148% more than nectarine.
Nectarine has less saturated fat.
The glycemic index of coconut is higher.

Food varieties used in this article are Nectarines, raw and Nuts, coconut meat, raw.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Nectarine

Coconut

Contains less SodiumSodium

-100%

Contains more MagnesiumMagnesium	+255.6%
Contains more CalciumCalcium	+133.3%
Contains more PotassiumPotassium	+77.1%
Contains more IronIron	+767.9%
Contains more CopperCopper	+405.8%
Contains more ZincZinc	+547.1%
Contains more PhosphorusPhosphorus	+334.6%
Contains more ManganeseManganese	+2677.8%
Contains more SeleniumSelenium	+∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Nectarine

Coconut

Contains more Vitamin CVitamin C	+63.6%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+220.8%
Contains more Vitamin B2Vitamin B2	+35%
Contains more Vitamin B3Vitamin B3	+108.3%
Contains more Vitamin KVitamin K	+1000%

Contains more Vitamin B1Vitamin B1	+94.1%
Contains more Vitamin B5Vitamin B5	+62.2%
Contains more Vitamin B6Vitamin B6	+116%
Contains more FolateFolate	+420%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	0.025g	29.698g	135%
Manganese	0.054mg	1.5mg	63%
Fats	0.32g	33.49g	51%
Copper	0.086mg	0.435mg	39%
Fiber	1.7g	9g	29%
Iron	0.28mg	2.43mg	27%
Selenium	0µg	10.1µg	18%
Calories	44kcal	354kcal	16%
Phosphorus	26mg	113mg	12%
Zinc	0.17mg	1.1mg	8%
Protein	1.06g	3.33g	5%
Magnesium	9mg	32mg	5%
Potassium	201mg	356mg	5%
Folate	5µg	26µg	5%
Vitamin E	0.77mg	0.24mg	4%
Vitamin B3	1.125mg	0.54mg	4%
Vitamin B1	0.034mg	0.066mg	3%
Monounsaturated fat	0.088g	1.425g	3%
Vitamin C	5.4mg	3.3mg	2%
Carbs	10.55g	15.23g	2%
Vitamin A	17µg	0µg	2%
Vitamin B5	0.185mg	0.3mg	2%
Vitamin B6	0.025mg	0.054mg	2%
Vitamin K	2.2µg	0.2µg	2%
Polyunsaturated fat	0.113g	0.366g	2%
Fructose	1.37g		2%
Calcium	6mg	14mg	1%
Sodium	0mg	20mg	1%
Vitamin B2	0.027mg	0.02mg	1%
Choline	6.2mg	12.1mg	1%
Protein per 100 calories	2.4g	0.94g	N/A
Calories per 10 g protein	415kcal	1063kcal	N/A
Weight per 100 calories	227g	28g	N/A
Unsaturated / Saturated Fat ratio	8	0.06	N/A
Net carbs	8.85g	6.23g	N/A
Sugar	7.89g	6.23g	N/A
Starch	0.07g		0%
Tryptophan	0.005mg	0.039mg	0%
Threonine	0.009mg	0.121mg	0%
Isoleucine	0.009mg	0.131mg	0%
Leucine	0.014mg	0.247mg	0%
Lysine	0.016mg	0.147mg	0%
Methionine	0.006mg	0.062mg	0%
Phenylalanine	0.021mg	0.169mg	0%
Valine	0.013mg	0.202mg	0%
Histidine	0.008mg	0.077mg	0%