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Potato pancake vs. Coconut — In-Depth Nutrition Comparison

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What are the main differences between potato pancake and coconut?

  • Potato pancake is richer in vitamin B6, vitamin C, vitamin B12, and vitamin B2, yet coconut is richer in manganese, copper, and fiber.
  • Coconut's daily need coverage for saturated fat is 136% higher.

We used Potato pancakes and Nuts, coconut meat, raw types in this comparison.

Infographic

Potato pancake vs Coconut 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 9.6% 55% 63% 60% 19% 55% 100% 34% 49%
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 MagnesiumMagnesium +12.5%
Contains more CalciumCalcium +128.6%
Contains more PotassiumPotassium +74.7%
Contains more PhosphorusPhosphorus +13.3%
Contains more IronIron +45.5%
Contains more CopperCopper +141.7%
Contains more ZincZinc +57.1%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +476.9%
Contains more SeleniumSelenium +13.5%

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 92% 11% 4.6% 4.5% 40% 40% 31% 45% 103% 36% 6.8% 31% 40%
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 +736.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +139.4%
Contains more Vitamin B2Vitamin B2 +765%
Contains more Vitamin B3Vitamin B3 +209.6%
Contains more Vitamin B5Vitamin B5 +152.3%
Contains more Vitamin B6Vitamin B6 +729.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1250%
Contains more FolateFolate +57.7%
Contains more CholineCholine +513.2%
~equal in Vitamin E ~0.24mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 15% 28% 48% 4%
Protein: 6.08 g
Fats: 14.76 g
Carbs: 27.81 g
Water: 47.77 g
Other: 3.58 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 ProteinProtein +82.6%
Contains more CarbsCarbs +82.6%
Contains more OtherOther +272.9%
Contains more FatsFats +126.9%
~equal in Water ~46.99g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 27% 55%
Saturated fat: Sat. Fat 2.496 g
Monounsaturated fat: Mono. Fat 3.73 g
Polyunsaturated fat: Poly. Fat 7.516 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 -91.6%
Contains more Mono. FatMonounsaturated fat +161.8%
Contains more Poly. FatPolyunsaturated fat +1953.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato pancake Coconut DV% diff.
Saturated fat 2.496g 29.698g 124%
Manganese 0.26mg 1.5mg 54%
Polyunsaturated fat 7.516g 0.366g 48%
Cholesterol 95mg 0mg 32%
Sodium 764mg 20mg 32%
Vitamin B6 0.448mg 0.054mg 30%
Fats 14.76g 33.49g 29%
Copper 0.18mg 0.435mg 28%
Vitamin C 27.6mg 3.3mg 27%
Fiber 3.3g 9g 23%
Vitamin B2 0.173mg 0.02mg 12%
Vitamin B12 0.29µg 0µg 12%
Choline 74.2mg 12.1mg 11%
Iron 1.67mg 2.43mg 10%
Starch 20.88g 9%
Vitamin B5 0.757mg 0.3mg 9%
Vitamin B1 0.158mg 0.066mg 8%
Potassium 622mg 356mg 8%
Vitamin B3 1.672mg 0.54mg 7%
Monounsaturated fat 3.73g 1.425g 6%
Protein 6.08g 3.33g 6%
Folate 41µg 26µg 4%
Calories 268kcal 354kcal 4%
Carbs 27.81g 15.23g 4%
Vitamin A 32µg 0µg 4%
Zinc 0.7mg 1.1mg 4%
Selenium 8.9µg 10.1µg 2%
Phosphorus 128mg 113mg 2%
Vitamin D 0.3µg 0µg 2%
Vitamin K 2.7µg 0.2µg 2%
Calcium 32mg 14mg 2%
Fructose 0.56g 1%
Magnesium 36mg 32mg 1%
Vitamin D 11IU 0IU 1%
Net carbs 24.51g 6.23g N/A
Sugar 1.79g 6.23g N/A
Vitamin E 0.23mg 0.24mg 0%
Tryptophan 0.087mg 0.039mg 0%
Threonine 0.24mg 0.121mg 0%
Isoleucine 0.28mg 0.131mg 0%
Leucine 0.442mg 0.247mg 0%
Lysine 0.389mg 0.147mg 0%
Methionine 0.137mg 0.062mg 0%
Phenylalanine 0.3mg 0.169mg 0%
Valine 0.369mg 0.202mg 0%
Histidine 0.141mg 0.077mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.008g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato pancake Coconut
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
37%
Potato pancake
8%
Coconut
Minerals Daily Need Coverage Score
47%
Potato pancake
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Potato pancake
Potato pancake is lower in Sugar (difference - 4.44g)
Which food is lower in Saturated fat?
Potato pancake
Potato pancake is lower in Saturated fat (difference - 27.202g)
Which food is lower in glycemic index?
Potato pancake
Potato pancake is lower in glycemic index (difference - 59)
Which food is cheaper?
Potato pancake
Potato pancake is cheaper (difference - $2.6)
Which food is richer in vitamins?
Potato pancake
Potato pancake is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 744mg)
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.

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 pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170092/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.