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  6. Pastry vs. Coconut

Pastry vs. Coconut — In-Depth Nutrition Comparison

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Differences between Pastry and Coconut

  • Pastry has more Vitamin B1, Selenium, Vitamin B3, Vitamin B2, Vitamin K, and Folate, while Coconut has more Manganese, Copper, and Fiber.
  • Coconut's daily need coverage for Saturated Fat is 100% higher.
  • Coconut contains 81 times less Vitamin K than Pastry. Pastry contains 16.1µg of Vitamin K, while Coconut contains 0.2µg.
  • The amount of Saturated Fat in Pastry is lower.

The food types used in this comparison are Puff pastry, frozen, ready-to-bake and Nuts, coconut meat, raw.

Infographic

Pastry 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.
Pastry
Pastry
2
:
8
Coconut
Coconut
Contains more Selenium +139.6%
Contains more Calcium +40%
Contains more Magnesium +100%
Contains more Phosphorus +88.3%
Contains more Potassium +483.6%
Contains less Sodium -92%
Contains more Zinc +107.5%
Contains more Copper +281.6%
Contains more Manganese +207.4%
Equal in Iron - 2.43
Pastry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 96% 12% 26% 6% 33% 15% 38% 64% 132%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Contains more Selenium +139.6%
Contains more Calcium +40%
Contains more Magnesium +100%
Contains more Phosphorus +88.3%
Contains more Potassium +483.6%
Contains less Sodium -92%
Contains more Zinc +107.5%
Contains more Copper +281.6%
Contains more Manganese +207.4%
Equal in Iron - 2.43

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.
Pastry
Pastry
7
:
4
Coconut
Coconut
Contains more Vitamin A +∞%
Contains more Vitamin E +125%
Contains more Vitamin B1 +503%
Contains more Vitamin B2 +1315%
Contains more Vitamin B3 +671.9%
Contains more Folate +200%
Contains more Vitamin K +7950%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +157.1%
Pastry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 11% 0% 0% 100% 66% 79% 0% 5% 59% 0% 41%
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 E +125%
Contains more Vitamin B1 +503%
Contains more Vitamin B2 +1315%
Contains more Vitamin B3 +671.9%
Contains more Folate +200%
Contains more Vitamin K +7950%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +157.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pastry
Pastry
4
:
1
Coconut
Coconut
Contains more Protein +119.2%
Contains more Fats +13.8%
Contains more Carbs +196.1%
Contains more Water +452.8%
Equal in Other - 0.96
Pastry
7% 38% 45% 9%
Protein: 7.3 g
Fats: 38.1 g
Carbs: 45.1 g
Water: 8.5 g
Other: 1 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 +119.2%
Contains more Fats +13.8%
Contains more Carbs +196.1%
Contains more Water +452.8%
Equal in Other - 0.96

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pastry
Pastry
3
:
0
Coconut
Coconut
Contains less Saturated Fat -67.5%
Contains more Monounsaturated Fat +1415.6%
Contains more Polyunsaturated fat +1237.2%
Pastry
27% 60% 14%
Saturated Fat: 9.643 g
Monounsaturated Fat: 21.597 g
Polyunsaturated fat: 4.894 g
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -67.5%
Contains more Monounsaturated Fat +1415.6%
Contains more Polyunsaturated fat +1237.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pastry Coconut Opinion
Net carbs 43.6g 6.23g Pastry
Protein 7.3g 3.33g Pastry
Fats 38.1g 33.49g Pastry
Carbs 45.1g 15.23g Pastry
Calories 551kcal 354kcal Pastry
Sugar 0.74g 6.23g Pastry
Fiber 1.5g 9g Coconut
Calcium 10mg 14mg Coconut
Iron 2.56mg 2.43mg Pastry
Magnesium 16mg 32mg Coconut
Phosphorus 60mg 113mg Coconut
Potassium 61mg 356mg Coconut
Sodium 249mg 20mg Coconut
Zinc 0.53mg 1.1mg Coconut
Copper 0.114mg 0.435mg Coconut
Manganese 0.488mg 1.5mg Coconut
Selenium 24.2µg 10.1µg Pastry
Vitamin A 1IU 0IU Pastry
Vitamin E 0.54mg 0.24mg Pastry
Vitamin C 0mg 3.3mg Coconut
Vitamin B1 0.398mg 0.066mg Pastry
Vitamin B2 0.283mg 0.02mg Pastry
Vitamin B3 4.168mg 0.54mg Pastry
Vitamin B5 0mg 0.3mg Coconut
Vitamin B6 0.021mg 0.054mg Coconut
Folate 78µg 26µg Pastry
Vitamin K 16.1µg 0.2µg Pastry
Tryptophan 0.085mg 0.039mg Pastry
Threonine 0.196mg 0.121mg Pastry
Isoleucine 0.272mg 0.131mg Pastry
Leucine 0.508mg 0.247mg Pastry
Lysine 0.142mg 0.147mg Coconut
Methionine 0.129mg 0.062mg Pastry
Phenylalanine 0.362mg 0.169mg Pastry
Valine 0.308mg 0.202mg Pastry
Histidine 0.156mg 0.077mg Pastry
Saturated Fat 9.643g 29.698g Pastry
Monounsaturated Fat 21.597g 1.425g Pastry
Polyunsaturated fat 4.894g 0.366g Pastry

Which food is preferable for your diet?

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

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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
30%
Pastry
8%
Coconut
Minerals Daily Need Coverage Score
42%
Pastry
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Pastry
Pastry is lower in Sugar (difference - 5.49g)
Which food is lower in Saturated Fat?
Pastry
Pastry is lower in Saturated Fat (difference - 20.055g)
Which food is cheaper?
Pastry
Pastry is cheaper (difference - $2.6)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 229mg)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (59)
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. Pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172790/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.