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  6. Sockeye salmon vs. Coconut

Sockeye salmon vs. Coconut — In-Depth Nutrition Comparison

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Significant differences between Sockeye salmon and Coconut

  • Sockeye salmon has more Vitamin B12, Vitamin D, Vitamin B3, Vitamin B6, Selenium, and Phosphorus, however, Coconut is richer in Manganese, Copper, and Fiber.
  • Sockeye salmon covers your daily Vitamin B12 needs 186% more than Coconut.
  • Sockeye salmon contains less Saturated Fat.

Specific food types used in this comparison are Fish, salmon, sockeye, cooked, dry heat and Nuts, coconut meat, raw.

Infographic

Sockeye salmon 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.
Sockeye salmon
Sockeye salmon
4
:
6
Coconut
Coconut
Contains more Magnesium +12.5%
Contains more Phosphorus +169.9%
Contains more Potassium +22.5%
Contains more Selenium +251.5%
Contains more Calcium +27.3%
Contains more Iron +367.3%
Contains less Sodium -78.3%
Contains more Zinc +100%
Contains more Copper +472.4%
Contains more Manganese +11438.5%
Sockeye salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 20% 26% 131% 39% 12% 15% 26% 2% 194%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Contains more Magnesium +12.5%
Contains more Phosphorus +169.9%
Contains more Potassium +22.5%
Contains more Selenium +251.5%
Contains more Calcium +27.3%
Contains more Iron +367.3%
Contains less Sodium -78.3%
Contains more Zinc +100%
Contains more Copper +472.4%
Contains more Manganese +11438.5%

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.
Sockeye salmon
Sockeye salmon
9
:
3
Coconut
Coconut
Contains more Vitamin A +∞%
Contains more Vitamin E +312.5%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +137.9%
Contains more Vitamin B2 +1130%
Contains more Vitamin B3 +1774.6%
Contains more Vitamin B5 +324.7%
Contains more Vitamin B6 +1431.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Folate +271.4%
Contains more Vitamin K +100%
Sockeye salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 20% 501% 0% 40% 57% 190% 77% 191% 6% 559% 1%
Coconut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +312.5%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +137.9%
Contains more Vitamin B2 +1130%
Contains more Vitamin B3 +1774.6%
Contains more Vitamin B5 +324.7%
Contains more Vitamin B6 +1431.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Folate +271.4%
Contains more Vitamin K +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sockeye salmon
Sockeye salmon
2
:
3
Coconut
Coconut
Contains more Protein +695.2%
Contains more Water +43.3%
Contains more Fats +501.3%
Contains more Carbs +∞%
Contains more Other +54.8%
Sockeye salmon
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Coconut
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 Protein +695.2%
Contains more Water +43.3%
Contains more Fats +501.3%
Contains more Carbs +∞%
Contains more Other +54.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sockeye salmon
Sockeye salmon
3
:
0
Coconut
Coconut
Contains less Saturated Fat -96.7%
Contains more Monounsaturated Fat +30.8%
Contains more Polyunsaturated fat +262.6%
Sockeye salmon
23% 45% 32%
Saturated Fat: 0.969 g
Monounsaturated Fat: 1.864 g
Polyunsaturated fat: 1.327 g
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -96.7%
Contains more Monounsaturated Fat +30.8%
Contains more Polyunsaturated fat +262.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sockeye salmon Coconut Opinion
Net carbs 0g 6.23g Coconut
Protein 26.48g 3.33g Sockeye salmon
Fats 5.57g 33.49g Coconut
Carbs 0g 15.23g Coconut
Calories 156kcal 354kcal Coconut
Sugar 0g 6.23g Sockeye salmon
Fiber 0g 9g Coconut
Calcium 11mg 14mg Coconut
Iron 0.52mg 2.43mg Coconut
Magnesium 36mg 32mg Sockeye salmon
Phosphorus 305mg 113mg Sockeye salmon
Potassium 436mg 356mg Sockeye salmon
Sodium 92mg 20mg Coconut
Zinc 0.55mg 1.1mg Coconut
Copper 0.076mg 0.435mg Coconut
Manganese 0.013mg 1.5mg Coconut
Selenium 35.5µg 10.1µg Sockeye salmon
Vitamin A 193IU 0IU Sockeye salmon
Vitamin A RAE 58µg 0µg Sockeye salmon
Vitamin E 0.99mg 0.24mg Sockeye salmon
Vitamin D 670IU 0IU Sockeye salmon
Vitamin D 16.7µg 0µg Sockeye salmon
Vitamin C 0mg 3.3mg Coconut
Vitamin B1 0.157mg 0.066mg Sockeye salmon
Vitamin B2 0.246mg 0.02mg Sockeye salmon
Vitamin B3 10.123mg 0.54mg Sockeye salmon
Vitamin B5 1.274mg 0.3mg Sockeye salmon
Vitamin B6 0.827mg 0.054mg Sockeye salmon
Folate 7µg 26µg Coconut
Vitamin B12 4.47µg 0µg Sockeye salmon
Vitamin K 0.1µg 0.2µg Coconut
Tryptophan 0.335mg 0.039mg Sockeye salmon
Threonine 1.247mg 0.121mg Sockeye salmon
Isoleucine 1.274mg 0.131mg Sockeye salmon
Leucine 2.185mg 0.247mg Sockeye salmon
Lysine 2.574mg 0.147mg Sockeye salmon
Methionine 0.858mg 0.062mg Sockeye salmon
Phenylalanine 1.086mg 0.169mg Sockeye salmon
Valine 1.461mg 0.202mg Sockeye salmon
Histidine 0.711mg 0.077mg Sockeye salmon
Cholesterol 61mg 0mg Coconut
Trans Fat 0.023g Coconut
Saturated Fat 0.969g 29.698g Sockeye salmon
Omega-3 - DHA 0.56g 0g Sockeye salmon
Omega-3 - EPA 0.299g 0g Sockeye salmon
Omega-3 - DPA 0.093g 0g Sockeye salmon
Monounsaturated Fat 1.864g 1.425g Sockeye salmon
Polyunsaturated fat 1.327g 0.366g Sockeye salmon
Omega-6 - Eicosadienoic acid 0.019g Sockeye salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sockeye salmon Coconut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
137%
Sockeye salmon
8%
Coconut
Minerals Daily Need Coverage Score
47%
Sockeye salmon
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 6.23g)
Which food is lower in Saturated Fat?
Sockeye salmon
Sockeye salmon is lower in Saturated Fat (difference - 28.729g)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 59)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 72mg)
Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 61mg)
Which food is cheaper?
Coconut
Coconut is cheaper (difference - $10.4)
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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.