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
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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 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains less Sat. FatSaturated fat | -99.9% |
| Contains more Mono. FatMonounsaturated fat | +71150% |
| Contains more Poly. FatPolyunsaturated fat | +771.4% |