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  6. Pancake vs. Coconut

Pancake vs. Coconut — In-Depth Nutrition Comparison

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What are the differences between Pancake and Coconut?

  • Pancake is higher in Calcium, Vitamin B2, Vitamin B1, Vitamin B12, and Selenium, yet Coconut is higher in Manganese, and Copper.
  • Coconut's daily need coverage for Saturated Fat is 138% more.

We used Pancakes, plain, prepared from recipe and Nuts, coconut meat, raw types in this article.

Infographic

Pancake 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.
Pancake
Pancake
3
:
7
Coconut
Coconut
Contains more Calcium +1464.3%
Contains more Phosphorus +40.7%
Contains more Selenium +47.5%
Contains more Iron +35%
Contains more Magnesium +100%
Contains more Potassium +169.7%
Contains less Sodium -95.4%
Contains more Zinc +96.4%
Contains more Copper +787.8%
Contains more Manganese +650%
Pancake
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 68% 12% 69% 12% 58% 16% 17% 27% 82%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Contains more Calcium +1464.3%
Contains more Phosphorus +40.7%
Contains more Selenium +47.5%
Contains more Iron +35%
Contains more Magnesium +100%
Contains more Potassium +169.7%
Contains less Sodium -95.4%
Contains more Zinc +96.4%
Contains more Copper +787.8%
Contains more Manganese +650%

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.
Pancake
Pancake
7
:
5
Coconut
Coconut
Contains more Vitamin A +∞%
Contains more Vitamin B1 +204.5%
Contains more Vitamin B2 +1305%
Contains more Vitamin B3 +190.2%
Contains more Vitamin B5 +35%
Contains more Folate +46.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +1000%
Contains more Vitamin B6 +17.4%
Pancake
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 0% 0% 1% 51% 65% 30% 25% 11% 29% 28% 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 +204.5%
Contains more Vitamin B2 +1305%
Contains more Vitamin B3 +190.2%
Contains more Vitamin B5 +35%
Contains more Folate +46.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +1000%
Contains more Vitamin B6 +17.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pancake
Pancake
4
:
1
Coconut
Coconut
Contains more Protein +92.2%
Contains more Carbs +85.8%
Contains more Water +12.6%
Contains more Other +181.3%
Contains more Fats +245.3%
Pancake
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 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 +92.2%
Contains more Carbs +85.8%
Contains more Water +12.6%
Contains more Other +181.3%
Contains more Fats +245.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pancake
Pancake
3
:
0
Coconut
Coconut
Contains less Saturated Fat -92.9%
Contains more Monounsaturated Fat +73.6%
Contains more Polyunsaturated fat +1115%
Pancake
23% 27% 49%
Saturated Fat: 2.122 g
Monounsaturated Fat: 2.474 g
Polyunsaturated fat: 4.447 g
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -92.9%
Contains more Monounsaturated Fat +73.6%
Contains more Polyunsaturated fat +1115%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pancake Coconut
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pancake Coconut Opinion
Net carbs 28.3g 6.23g Pancake
Protein 6.4g 3.33g Pancake
Fats 9.7g 33.49g Coconut
Carbs 28.3g 15.23g Pancake
Calories 227kcal 354kcal Coconut
Sugar 6.23g Pancake
Fiber 9g Coconut
Calcium 219mg 14mg Pancake
Iron 1.8mg 2.43mg Coconut
Magnesium 16mg 32mg Coconut
Phosphorus 159mg 113mg Pancake
Potassium 132mg 356mg Coconut
Sodium 439mg 20mg Coconut
Zinc 0.56mg 1.1mg Coconut
Copper 0.049mg 0.435mg Coconut
Manganese 0.2mg 1.5mg Coconut
Selenium 14.9µg 10.1µg Pancake
Vitamin A 196IU 0IU Pancake
Vitamin A RAE 54µg 0µg Pancake
Vitamin E 0.24mg Coconut
Vitamin C 0.3mg 3.3mg Coconut
Vitamin B1 0.201mg 0.066mg Pancake
Vitamin B2 0.281mg 0.02mg Pancake
Vitamin B3 1.567mg 0.54mg Pancake
Vitamin B5 0.405mg 0.3mg Pancake
Vitamin B6 0.046mg 0.054mg Coconut
Folate 38µg 26µg Pancake
Vitamin B12 0.22µg 0µg Pancake
Vitamin K 0.2µg Coconut
Tryptophan 0.08mg 0.039mg Pancake
Threonine 0.237mg 0.121mg Pancake
Isoleucine 0.297mg 0.131mg Pancake
Leucine 0.513mg 0.247mg Pancake
Lysine 0.321mg 0.147mg Pancake
Methionine 0.147mg 0.062mg Pancake
Phenylalanine 0.319mg 0.169mg Pancake
Valine 0.335mg 0.202mg Pancake
Histidine 0.152mg 0.077mg Pancake
Cholesterol 59mg 0mg Coconut
Saturated Fat 2.122g 29.698g Pancake
Omega-3 - DHA 0.005g 0g Pancake
Monounsaturated Fat 2.474g 1.425g Pancake
Polyunsaturated fat 4.447g 0.366g Pancake

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pancake Coconut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
21%
Pancake
8%
Coconut
Minerals Daily Need Coverage Score
42%
Pancake
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Pancake
Pancake is lower in Sugar (difference - 6.23g)
Which food is lower in Saturated Fat?
Pancake
Pancake is lower in Saturated Fat (difference - 27.576g)
Which food is cheaper?
Pancake
Pancake is cheaper (difference - $2.6)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 419mg)
Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 59mg)
Which food is lower in glycemic index?
Coconut
Coconut is lower in glycemic index (difference - 7)
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. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/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.