Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Pico de gallo vs. Coconut — In-Depth Nutrition Comparison

Compare

Differences between pico de gallo and coconut

  • Pico de gallo has more vitamin A, while coconut has more iron.
  • Coconut's daily need coverage for saturated fat is 148% higher.
  • The amount of sodium in coconut is lower.

The food types used in this comparison are PACE, Pico De Gallo and Nuts, coconut meat, raw.

Infographic

Pico de gallo 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 61% 0% 0%
Coconut
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains more CalciumCalcium +∞%
Contains more IronIron +∞%
Contains less SodiumSodium -95.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 13% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin CVitamin C +15.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 88% 3%
Protein: 0 g
Fats: 0 g
Carbs: 9.38 g
Water: 88 g
Other: 2.62 g
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 WaterWater +87.3%
Contains more OtherOther +172.9%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +62.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pico de gallo Coconut DV% diff.
Saturated fat 0g 29.698g 135%
Manganese 1.5mg 65%
Fats 0g 33.49g 52%
Copper 0.435mg 48%
Fiber 9g 36%
Iron 0mg 2.43mg 30%
Sodium 469mg 20mg 20%
Selenium 10.1µg 18%
Calories 31kcal 354kcal 16%
Phosphorus 113mg 16%
Potassium 356mg 10%
Zinc 1.1mg 10%
Magnesium 32mg 8%
Folate 26µg 7%
Protein 0g 3.33g 7%
Vitamin B5 0.3mg 6%
Vitamin B1 0.066mg 6%
Monounsaturated fat 1.425g 4%
Vitamin B6 0.054mg 4%
Vitamin B3 0.54mg 3%
Polyunsaturated fat 0.366g 2%
Choline 12.1mg 2%
Vitamin E 0.24mg 2%
Carbs 9.38g 15.23g 2%
Vitamin B2 0.02mg 2%
Vitamin C 3.8mg 3.3mg 1%
Calcium 0mg 14mg 1%
Net carbs 9.38g 6.23g N/A
Sugar 6.25g 6.23g N/A
Vitamin K 0.2µg 0%
Tryptophan 0.039mg 0%
Threonine 0.121mg 0%
Isoleucine 0.131mg 0%
Leucine 0.247mg 0%
Lysine 0.147mg 0%
Methionine 0.062mg 0%
Phenylalanine 0.169mg 0%
Valine 0.202mg 0%
Histidine 0.077mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pico de gallo Coconut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
1%
Pico de gallo
8%
Coconut
Minerals Daily Need Coverage Score
6%
Pico de gallo
63%
Coconut

Comparison summary

Which food is lower in Saturated fat?
Pico de gallo
Pico de gallo is lower in Saturated fat (difference - 29.698g)
Which food is lower in glycemic index?
Pico de gallo
Pico de gallo is lower in glycemic index (difference - 59)
Which food is cheaper?
Pico de gallo
Pico de gallo is cheaper (difference - $2.6)
Which food is lower in Sugar?
Coconut
Coconut is lower in Sugar (difference - 0.02g)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 449mg)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food is richer in vitamins?
Coconut
Coconut is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. 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.