Shortbread vs. Coconut — In-Depth Nutrition Comparison

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What are the main differences between shortbread and coconut?

Shortbread is richer in vitamin B1, vitamin B2, vitamin B3, vitamin E, and folate, yet coconut is richer in manganese, copper, and fiber.
Coconut's daily need coverage for saturated fat is 108% higher.
Shortbread has 18 times more sodium than coconut. Shortbread has 353mg of sodium, while coconut has 20mg.

We used Cookies, shortbread, commercially prepared, plain and Nuts, coconut meat, raw types in this comparison.

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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.

Shortbread

Coconut

Contains more IronIron

+22.6%

Contains more MagnesiumMagnesium	+128.6%
Contains more PotassiumPotassium	+304.5%
Contains more CopperCopper	+383.3%
Contains more ZincZinc	+124.5%
Contains more PhosphorusPhosphorus	+71.2%
Contains less SodiumSodium	-94.3%
Contains more ManganeseManganese	+281.7%
Contains more SeleniumSelenium	+62.9%

~equal in Calcium ~14mg

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.

Shortbread

Coconut

Contains more Vitamin EVitamin E	+916.7%
Contains more Vitamin B1Vitamin B1	+434.8%
Contains more Vitamin B2Vitamin B2	+1470%
Contains more Vitamin B3Vitamin B3	+506.5%
Contains more Vitamin B6Vitamin B6	+31.5%
Contains more Vitamin KVitamin K	+5400%
Contains more FolateFolate	+211.5%

Contains more Vitamin CVitamin C	+∞%
Contains more CholineCholine	+1244.4%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.3mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	8.105g	29.698g	98%
Polyunsaturated fat	8.326g	0.366g	53%
Manganese	0.393mg	1.5mg	48%
Copper	0.09mg	0.435mg	38%
Fiber	1.3g	9g	31%
Vitamin B1	0.353mg	0.066mg	24%
Vitamin B2	0.314mg	0.02mg	23%
Vitamin B3	3.275mg	0.54mg	17%
Starch	40.47g		17%
Carbs	63.78g	15.23g	16%
Vitamin E	2.44mg	0.24mg	15%
Sodium	353mg	20mg	14%
Folate	81µg	26µg	14%
Monounsaturated fat	6.708g	1.425g	13%
Fats	26.22g	33.49g	11%
Vitamin K	11µg	0.2µg	9%
Calories	514kcal	354kcal	8%
Potassium	88mg	356mg	8%
Phosphorus	66mg	113mg	7%
Selenium	6.2µg	10.1µg	7%
Iron	2.98mg	2.43mg	7%
Zinc	0.49mg	1.1mg	6%
Protein	5.37g	3.33g	4%
Magnesium	14mg	32mg	4%
Vitamin C	0mg	3.3mg	4%
Choline	0.9mg	12.1mg	2%
Vitamin B6	0.071mg	0.054mg	1%
Net carbs	62.48g	6.23g	N/A
Calcium	13mg	14mg	0%
Sugar	21.65g	6.23g	N/A
Vitamin B5	0.321mg	0.3mg	0%
Trans fat	0.714g		N/A
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%
Fructose	0.3g		0%
Omega-3 - EPA	0.001g	0g	N/A
Omega-3 - ALA	0.885g		N/A
Omega-3 - DPA	0.002g	0g	N/A
Omega-3 - Eicosatrienoic acid	0.001g		N/A
Omega-6 - Gamma-linoleic acid	0.033g		N/A
Omega-6 - Dihomo-gamma-linoleic acid	0.005g		N/A
Omega-6 - Eicosadienoic acid	0.006g		N/A
Omega-6 - Linoleic acid	7.253g		N/A