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Potato vs. Coconut — In-Depth Nutrition Comparison

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What are the main differences between potatoes and coconut?

  • Potatoes are richer in vitamin B6 and vitamin C, yet coconut is richer in manganese, copper, fiber, iron, selenium, phosphorus, and zinc.
  • Coconut's daily need coverage for saturated fat is 148% higher.
  • Potatoes have 6 times more vitamin C than coconut. Potatoes have 19.7mg of vitamin C, while coconut has 3.3mg.
  • Potatoes contain less saturated fat.
  • Coconut has a lower glycemic index than potatoes.

We used Potatoes, flesh and skin, raw and Nuts, coconut meat, raw types in this comparison.

Infographic

Potato 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.
Potato
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
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 PotassiumPotassium +19.4%
Contains less SodiumSodium -70%
Contains more MagnesiumMagnesium +39.1%
Contains more CalciumCalcium +16.7%
Contains more IronIron +200%
Contains more CopperCopper +295.5%
Contains more ZincZinc +266.7%
Contains more PhosphorusPhosphorus +98.2%
Contains more ManganeseManganese +650%
Contains more SeleniumSelenium +2425%

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.
Potato
6
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
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 +497%
Contains more Vitamin B1Vitamin B1 +22.7%
Contains more Vitamin B2Vitamin B2 +60%
Contains more Vitamin B3Vitamin B3 +96.5%
Contains more Vitamin B6Vitamin B6 +451.9%
Contains more Vitamin KVitamin K +900%
Contains more Vitamin EVitamin E +2300%
Contains more FolateFolate +73.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.3mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.1mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
3
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 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 CarbsCarbs +14.8%
Contains more WaterWater +68.7%
Contains more OtherOther +16.7%
Contains more ProteinProtein +62.4%
Contains more FatsFats +37111.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +71150%
Contains more Poly. FatPolyunsaturated fat +771.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato Coconut DV% diff.
Saturated fat 0.025g 29.698g 135%
Manganese 0.2mg 1.5mg 57%
Fats 0.09g 33.49g 51%
Copper 0.11mg 0.435mg 36%
Fiber 2.1g 9g 28%
Iron 0.81mg 2.43mg 20%
Vitamin B6 0.298mg 0.054mg 19%
Selenium 0.4µg 10.1µg 18%
Vitamin C 19.7mg 3.3mg 18%
Calories 77kcal 354kcal 14%
Phosphorus 57mg 113mg 8%
Zinc 0.3mg 1.1mg 7%
Starch 15.29g 6%
Monounsaturated fat 0.002g 1.425g 4%
Folate 15µg 26µg 3%
Vitamin B3 1.061mg 0.54mg 3%
Protein 2.05g 3.33g 3%
Magnesium 23mg 32mg 2%
Potassium 425mg 356mg 2%
Polyunsaturated fat 0.042g 0.366g 2%
Vitamin K 2µg 0.2µg 2%
Vitamin E 0.01mg 0.24mg 2%
Vitamin B1 0.081mg 0.066mg 1%
Vitamin B2 0.032mg 0.02mg 1%
Sodium 6mg 20mg 1%
Carbs 17.49g 15.23g 1%
Net carbs 15.39g 6.23g N/A
Calcium 12mg 14mg 0%
Sugar 0.82g 6.23g N/A
Vitamin B5 0.295mg 0.3mg 0%
Choline 12.1mg 12.1mg 0%
Tryptophan 0.021mg 0.039mg 0%
Threonine 0.067mg 0.121mg 0%
Isoleucine 0.066mg 0.131mg 0%
Leucine 0.098mg 0.247mg 0%
Lysine 0.107mg 0.147mg 0%
Methionine 0.032mg 0.062mg 0%
Phenylalanine 0.081mg 0.169mg 0%
Valine 0.103mg 0.202mg 0%
Histidine 0.035mg 0.077mg 0%
Fructose 0.26g 0%

Which food is preferable for your diet?

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

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
17%
Potato
8%
Coconut
Minerals Daily Need Coverage Score
19%
Potato
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 5.41g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Potato
Potato is lower in Saturated fat (difference - 29.673g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $2.4)
Which food is lower in glycemic index?
Coconut
Coconut is lower in glycemic index (difference - 27)
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 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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.