Coconut vs. Nuts, coconut meat, dried (desiccated), not sweetened — In-Depth Nutrition Comparison
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Important differences between coconut and nuts, coconut meat, dried (desiccated), not sweetened
- Coconut has less manganese, copper, fiber, vitamin B6, selenium, magnesium, phosphorus, iron, and vitamin B5.
- Nuts, coconut meat, dried (desiccated), not sweetened's daily need coverage for saturated fat is 138% more.
- Coconut is lower in saturated fat.
The food varieties used in the comparison are Nuts, coconut meat, raw and Nuts, coconut meat, dried (desiccated), not sweetened.
Infographic
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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 less SodiumSodium | -45.9% |
| Contains more MagnesiumMagnesium | +181.3% |
| Contains more CalciumCalcium | +85.7% |
| Contains more PotassiumPotassium | +52.5% |
| Contains more IronIron | +36.6% |
| Contains more CopperCopper | +83% |
| Contains more ZincZinc | +82.7% |
| Contains more PhosphorusPhosphorus | +82.3% |
| Contains more ManganeseManganese | +83% |
| Contains more SeleniumSelenium | +83.2% |
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 CVitamin C | +120% |
| Contains more FolateFolate | +188.9% |
| Contains more Vitamin EVitamin E | +83.3% |
| Contains more Vitamin B2Vitamin B2 | +400% |
| Contains more Vitamin B3Vitamin B3 | +11.7% |
| Contains more Vitamin B5Vitamin B5 | +166.7% |
| Contains more Vitamin B6Vitamin B6 | +455.6% |
| Contains more Vitamin KVitamin K | +50% |
| Contains more CholineCholine | +82.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.33 g
Fats:
33.49 g
Carbs:
15.23 g
Water:
46.99 g
Other:
0.96 g
Protein:
6.88 g
Fats:
64.53 g
Carbs:
23.65 g
Water:
3 g
Other:
1.94 g
| Contains more WaterWater | +1466.3% |
| Contains more ProteinProtein | +106.6% |
| Contains more FatsFats | +92.7% |
| Contains more CarbsCarbs | +55.3% |
| Contains more OtherOther | +102.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
29.698 g
Monounsaturated fat:
Mono. Fat
1.425 g
Polyunsaturated fat:
Poly. Fat
0.366 g
Saturated fat:
Sat. Fat
57.218 g
Monounsaturated fat:
Mono. Fat
2.745 g
Polyunsaturated fat:
Poly. Fat
0.706 g
| Contains less Sat. FatSaturated fat | -48.1% |
| Contains more Mono. FatMonounsaturated fat | +92.6% |
| Contains more Poly. FatPolyunsaturated fat | +92.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 29.698g | 57.218g | 125% |
| Manganese | 1.5mg | 2.745mg | 54% |
| Fats | 33.49g | 64.53g | 48% |
| Copper | 0.435mg | 0.796mg | 40% |
| Fiber | 9g | 16.3g | 29% |
| Vitamin B6 | 0.054mg | 0.3mg | 19% |
| Selenium | 10.1µg | 18.5µg | 15% |
| Calories | 354kcal | 660kcal | 15% |
| Magnesium | 32mg | 90mg | 14% |
| Phosphorus | 113mg | 206mg | 13% |
| Iron | 2.43mg | 3.32mg | 11% |
| Vitamin B5 | 0.3mg | 0.8mg | 10% |
| Zinc | 1.1mg | 2.01mg | 8% |
| Protein | 3.33g | 6.88g | 7% |
| Potassium | 356mg | 543mg | 6% |
| Vitamin B2 | 0.02mg | 0.1mg | 6% |
| Folate | 26µg | 9µg | 4% |
| Monounsaturated fat | 1.425g | 2.745g | 3% |
| Carbs | 15.23g | 23.65g | 3% |
| Polyunsaturated fat | 0.366g | 0.706g | 2% |
| Choline | 12.1mg | 22.1mg | 2% |
| Vitamin C | 3.3mg | 1.5mg | 2% |
| Vitamin B1 | 0.066mg | 0.06mg | 1% |
| Vitamin E | 0.24mg | 0.44mg | 1% |
| Sodium | 20mg | 37mg | 1% |
| Calcium | 14mg | 26mg | 1% |
| Net carbs | 6.23g | 7.35g | N/A |
| Sugar | 6.23g | 7.35g | N/A |
| Vitamin B3 | 0.54mg | 0.603mg | 0% |
| Vitamin K | 0.2µg | 0.3µg | 0% |
| Tryptophan | 0.039mg | 0.081mg | 0% |
| Threonine | 0.121mg | 0.251mg | 0% |
| Isoleucine | 0.131mg | 0.27mg | 0% |
| Leucine | 0.247mg | 0.511mg | 0% |
| Lysine | 0.147mg | 0.304mg | 0% |
| Methionine | 0.062mg | 0.129mg | 0% |
| Phenylalanine | 0.169mg | 0.349mg | 0% |
| Valine | 0.202mg | 0.417mg | 0% |
| Histidine | 0.077mg | 0.158mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
8%
15%
Minerals Daily Need Coverage Score
63%
112%
Comparison summary
Which food is lower in glycemic index?
Nuts, coconut meat, dried (desiccated), not sweetened is lower in glycemic index (difference - 59)
Which food is cheaper?
Nuts, coconut meat, dried (desiccated), not sweetened is cheaper (difference - $2.6)
Which food is richer in minerals?
Nuts, coconut meat, dried (desiccated), not sweetened is relatively richer in minerals
Which food is richer in vitamins?
Nuts, coconut meat, dried (desiccated), not sweetened is relatively richer in vitamins
Which food is lower in Sugar?
Coconut is lower in Sugar (difference - 1.12g)
Which food contains less Sodium?
Coconut contains less Sodium (difference - 17mg)
Which food is lower in Saturated fat?
Coconut is lower in Saturated fat (difference - 27.52g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)