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Strawberry guava vs. Coconut — In-Depth Nutrition Comparison

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The main differences between strawberry guava and coconut

  • Strawberry guava has more vitamin C; however, coconut has more iron, fiber, phosphorus, and monounsaturated Fat.
  • Daily need coverage for saturated Fat for coconut is 148% higher.
  • Coconut has 11 times less Vitamin C than strawberry guava. Strawberry guava has 37mg of Vitamin C, while coconut has 3.3mg.
  • Strawberry guava is lower in saturated Fat.

Food types used in this article are Guavas, strawberry, raw and Nuts, coconut meat, raw.

Infographic

Strawberry guava 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 6.3% 26% 8.3% 0% 0% 12% 4.8% 0% 0%
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 CalciumCalcium +50%
Contains more MagnesiumMagnesium +88.2%
Contains more PotassiumPotassium +21.9%
Contains more IronIron +1004.5%
Contains more PhosphorusPhosphorus +318.5%
Contains less SodiumSodium -45.9%

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 123% 5.4% 0% 0% 7.5% 6.9% 11% 0% 0% 0% 0% 0% 0%
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 +1021.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B1Vitamin B1 +120%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.54mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 81%
Protein: 0.58 g
Fats: 0.6 g
Carbs: 17.36 g
Water: 80.66 g
Other: 0.8 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%
Contains more WaterWater +71.7%
Contains more ProteinProtein +474.1%
Contains more FatsFats +5481.7%
Contains more OtherOther +20%

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 11% 53%
Saturated Fat: Sat. Fat 0.172 g
Monounsaturated Fat: Mono. Fat 0.055 g
Polyunsaturated fat: Poly. Fat 0.253 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 -99.4%
Contains more Mono. FatMonounsaturated Fat +2490.9%
Contains more Poly. FatPolyunsaturated fat +44.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Strawberry guava Coconut Opinion
Calories 69kcal 354kcal Coconut
Protein 0.58g 3.33g Coconut
Fats 0.6g 33.49g Coconut
Vitamin C 37mg 3.3mg Strawberry guava
Net carbs 11.96g 6.23g Strawberry guava
Carbs 17.36g 15.23g Strawberry guava
Magnesium 17mg 32mg Coconut
Calcium 21mg 14mg Strawberry guava
Potassium 292mg 356mg Coconut
Iron 0.22mg 2.43mg Coconut
Sugar 6.23g Strawberry guava
Fiber 5.4g 9g Coconut
Copper 0.435mg Coconut
Zinc 1.1mg Coconut
Phosphorus 27mg 113mg Coconut
Sodium 37mg 20mg Coconut
Vitamin A 90IU 0IU Strawberry guava
Vitamin A 5µg 0µg Strawberry guava
Vitamin E 0.24mg Coconut
Manganese 1.5mg Coconut
Selenium 10.1µg Coconut
Vitamin B1 0.03mg 0.066mg Coconut
Vitamin B2 0.03mg 0.02mg Strawberry guava
Vitamin B3 0.6mg 0.54mg Strawberry guava
Vitamin B5 0.3mg Coconut
Vitamin B6 0.054mg Coconut
Vitamin K 0.2µg Coconut
Folate 26µg Coconut
Choline 12.1mg Coconut
Saturated Fat 0.172g 29.698g Strawberry guava
Monounsaturated Fat 0.055g 1.425g Coconut
Polyunsaturated fat 0.253g 0.366g Coconut
Tryptophan 0.005mg 0.039mg Coconut
Threonine 0.022mg 0.121mg Coconut
Isoleucine 0.021mg 0.131mg Coconut
Leucine 0.039mg 0.247mg Coconut
Lysine 0.016mg 0.147mg Coconut
Methionine 0.004mg 0.062mg Coconut
Phenylalanine 0.001mg 0.169mg Coconut
Valine 0.02mg 0.202mg Coconut
Histidine 0.005mg 0.077mg Coconut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Strawberry guava 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
12%
Strawberry guava
8%
Coconut
Minerals Daily Need Coverage Score
7%
Strawberry guava
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Strawberry guava
Strawberry guava is lower in Sugar (difference - 6.23g)
Which food is lower in Saturated Fat?
Strawberry guava
Strawberry guava is lower in Saturated Fat (difference - 29.526g)
Which food is lower in glycemic index?
Strawberry guava
Strawberry guava is lower in glycemic index (difference - 59)
Which food is cheaper?
Strawberry guava
Strawberry guava is cheaper (difference - $2.6)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 17mg)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food is richer in vitamins?
Coconut
Coconut is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Strawberry guava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173045/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.