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  6. Sweet and sour vs. Coconut

Sweet and sour vs. Coconut — In-Depth Nutrition Comparison

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The main differences between sweet and sour and coconut

  • Sweet and sour contains less copper, fiber, manganese, iron, selenium, phosphorus, zinc, and potassium than coconut.
  • Daily need coverage for saturated fat for coconut is 148% higher.
  • Coconut has 19 times less sodium than sweet and sour. Sweet and sour has 371mg of sodium, while coconut has 20mg.
  • Sweet and sour has a higher glycemic index than coconut.

Food types used in this article are Sauce, sweet, and sour, ready-to-serve and Nuts, coconut meat, raw.

Infographic

Sweet and sour 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 5.7% 3% 8.7% 7.9% 26% 2.5% 3% 48% 99% 2.2%
Coconut
Coconut
10
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 +300%
Contains more CalciumCalcium +40%
Contains more PotassiumPotassium +259.6%
Contains more IronIron +1057.1%
Contains more CopperCopper +450.6%
Contains more ZincZinc +1122.2%
Contains more PhosphorusPhosphorus +1514.3%
Contains less SodiumSodium -94.6%
Contains more ManganeseManganese +97.1%
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.
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 29% 0.33% 0.2% 0% 12% 4.4% 3.5% 5.6% 12% 0% 0.5% 6% 1.3%
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 +163.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2300%
Contains more Vitamin B1Vitamin B1 +37.5%
Contains more Vitamin B3Vitamin B3 +188.8%
Contains more Vitamin B5Vitamin B5 +222.6%
Contains more FolateFolate +225%
Contains more CholineCholine +404.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.02mg
~equal in Vitamin B6 ~0.054mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.2µg

All nutrients comparison - raw data values

Nutrient Sweet and sour Coconut DV% diff.
Saturated fat 0g 29.698g 135%
Fats 0.02g 33.49g 51%
Copper 0.079mg 0.435mg 40%
Fiber 0.1g 9g 36%
Manganese 0.761mg 1.5mg 32%
Iron 0.21mg 2.43mg 28%
Selenium 0.4µg 10.1µg 18%
Sodium 371mg 20mg 15%
Phosphorus 7mg 113mg 15%
Calories 150kcal 354kcal 10%
Zinc 0.09mg 1.1mg 9%
Potassium 99mg 356mg 8%
Carbs 38.22g 15.23g 8%
Magnesium 8mg 32mg 6%
Vitamin C 8.7mg 3.3mg 6%
Protein 0.27g 3.33g 6%
Folate 8µg 26µg 5%
Vitamin B5 0.093mg 0.3mg 4%
Monounsaturated fat 0g 1.425g 4%
Choline 2.4mg 12.1mg 2%
Polyunsaturated fat 0g 0.366g 2%
Vitamin B1 0.048mg 0.066mg 2%
Vitamin B3 0.187mg 0.54mg 2%
Vitamin E 0.01mg 0.24mg 2%
Net carbs 38.12g 6.23g N/A
Calcium 10mg 14mg 0%
Sugar 18.75g 6.23g N/A
Vitamin A 1µg 0µg 0%
Vitamin B2 0.019mg 0.02mg 0%
Vitamin B6 0.053mg 0.054mg 0%
Vitamin K 0.2µg 0.2µg 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
38% 60%
Protein: 0.27 g
Fats: 0.02 g
Carbs: 38.22 g
Water: 60.27 g
Other: 1.22 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 +151%
Contains more WaterWater +28.3%
Contains more OtherOther +27.1%
Contains more ProteinProtein +1133.3%
Contains more FatsFats +167350%

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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. Sweet and sour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174066/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.