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  6. Sweet potato vs. Coconut

Sweet potato vs. Coconut — In-Depth Nutrition Comparison

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Differences between sweet potato and coconut

  • Sweet potato has more vitamin A, vitamin B6, and vitamin B5, while coconut has more manganese, copper, fiber, iron, selenium, and phosphorus.
  • Sweet potato's daily need coverage for vitamin A is 284% higher.
  • Coconut contains 4 times less vitamin B6 than sweet potato. Sweet potato contains 0.209mg of vitamin B6, while coconut contains 0.054mg.
  • The amount of saturated fat in sweet potato is lower.
  • Coconut has a lower glycemic index. The glycemic index of coconut is 59, while the glycemic index of sweet potato is 70.

The food types used in this comparison are Sweet potato, raw, unprepared and Nuts, coconut meat, raw.

Infographic

Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
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 +114.3%
Contains more MagnesiumMagnesium +28%
Contains more IronIron +298.4%
Contains more CopperCopper +188.1%
Contains more ZincZinc +266.7%
Contains more PhosphorusPhosphorus +140.4%
Contains less SodiumSodium -63.6%
Contains more ManganeseManganese +481.4%
Contains more SeleniumSelenium +1583.3%
~equal in Potassium ~356mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +18.2%
Contains more Vitamin B2Vitamin B2 +205%
Contains more Vitamin B5Vitamin B5 +166.7%
Contains more Vitamin B6Vitamin B6 +287%
Contains more Vitamin KVitamin K +800%
Contains more Vitamin CVitamin C +37.5%
Contains more FolateFolate +136.4%
~equal in Vitamin E ~0.24mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.54mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.1mg

All nutrients comparison - raw data values

Nutrient Sweet potato Coconut DV% diff.
Saturated fat 0.018g 29.698g 135%
Vitamin A 709µg 0µg 79%
Manganese 0.258mg 1.5mg 54%
Fats 0.05g 33.49g 51%
Copper 0.151mg 0.435mg 32%
Fiber 3g 9g 24%
Iron 0.61mg 2.43mg 23%
Selenium 0.6µg 10.1µg 17%
Calories 86kcal 354kcal 13%
Vitamin B6 0.209mg 0.054mg 12%
Vitamin B5 0.8mg 0.3mg 10%
Phosphorus 47mg 113mg 9%
Zinc 0.3mg 1.1mg 7%
Starch 12.65g 5%
Folate 11µg 26µg 4%
Monounsaturated fat 0.001g 1.425g 4%
Protein 1.57g 3.33g 4%
Vitamin B2 0.061mg 0.02mg 3%
Calcium 30mg 14mg 2%
Magnesium 25mg 32mg 2%
Sodium 55mg 20mg 2%
Carbs 20.12g 15.23g 2%
Polyunsaturated fat 0.014g 0.366g 2%
Vitamin K 1.8µg 0.2µg 1%
Vitamin B1 0.078mg 0.066mg 1%
Fructose 0.7g 1%
Vitamin C 2.4mg 3.3mg 1%
Potassium 337mg 356mg 1%
Net carbs 17.12g 6.23g N/A
Sugar 4.18g 6.23g N/A
Vitamin E 0.26mg 0.24mg 0%
Vitamin B3 0.557mg 0.54mg 0%
Choline 12.3mg 12.1mg 0%
Tryptophan 0.031mg 0.039mg 0%
Threonine 0.083mg 0.121mg 0%
Isoleucine 0.055mg 0.131mg 0%
Leucine 0.092mg 0.247mg 0%
Lysine 0.066mg 0.147mg 0%
Methionine 0.029mg 0.062mg 0%
Phenylalanine 0.089mg 0.169mg 0%
Valine 0.086mg 0.202mg 0%
Histidine 0.031mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 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 +32.1%
Contains more WaterWater +64.5%
Contains more ProteinProtein +112.1%
Contains more FatsFats +66880%
~equal in Other ~0.96g

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 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 -99.9%
Contains more Mono. FatMonounsaturated fat +142400%
Contains more Poly. FatPolyunsaturated fat +2514.3%

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 potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.