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  6. Sweet roll vs. Coconut

Sweet roll vs. Coconut — In-Depth Nutrition Comparison

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Significant differences between sweet roll and coconut

  • Sweet roll has more vitamin B1, vitamin B2, selenium, and vitamin E; however, coconut is richer in manganese, copper, and fiber.
  • Coconut covers your daily saturated fat needs 133% more than sweet roll.
  • Coconut has a higher glycemic index. The glycemic index of coconut is 59, while the glycemic index of sweet roll is 40.

Specific food types used in this comparison are Sweet rolls, cinnamon, commercially prepared with raisins and Nuts, coconut meat, raw.

Infographic

Sweet roll 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% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
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 +414.3%
Contains more SeleniumSelenium +68.3%
Contains more MagnesiumMagnesium +88.2%
Contains more PotassiumPotassium +220.7%
Contains more IronIron +51.9%
Contains more CopperCopper +394.3%
Contains more ZincZinc +86.4%
Contains more PhosphorusPhosphorus +48.7%
Contains less SodiumSodium -93.4%
Contains more ManganeseManganese +400%

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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
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 EVitamin E +729.2%
Contains more Vitamin B1Vitamin B1 +390.9%
Contains more Vitamin B2Vitamin B2 +1225%
Contains more Vitamin B3Vitamin B3 +341.5%
Contains more Vitamin B5Vitamin B5 +35.3%
Contains more Vitamin B6Vitamin B6 +98.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2100%
Contains more FolateFolate +176.9%
Contains more CholineCholine +241.3%
Contains more Vitamin CVitamin C +65%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Sweet roll Coconut DV% diff.
Saturated fat 3.079g 29.698g 121%
Manganese 0.3mg 1.5mg 52%
Polyunsaturated fat 7.473g 0.366g 47%
Copper 0.088mg 0.435mg 39%
Fats 16.4g 33.49g 26%
Fiber 2.4g 9g 26%
Vitamin B1 0.324mg 0.066mg 22%
Cholesterol 66mg 0mg 22%
Vitamin B2 0.265mg 0.02mg 19%
Selenium 17µg 10.1µg 13%
Vitamin B3 2.384mg 0.54mg 12%
Vitamin E 1.99mg 0.24mg 12%
Sodium 304mg 20mg 12%
Folate 72µg 26µg 12%
Carbs 50.9g 15.23g 12%
Iron 1.6mg 2.43mg 10%
Monounsaturated fat 4.797g 1.425g 8%
Vitamin A 62µg 0µg 7%
Potassium 111mg 356mg 7%
Calcium 72mg 14mg 6%
Protein 6.2g 3.33g 6%
Vitamin B12 0.14µg 0µg 6%
Choline 41.3mg 12.1mg 5%
Phosphorus 76mg 113mg 5%
Zinc 0.59mg 1.1mg 5%
Magnesium 17mg 32mg 4%
Vitamin B6 0.107mg 0.054mg 4%
Vitamin K 4.4µg 0.2µg 4%
Vitamin B5 0.406mg 0.3mg 2%
Calories 372kcal 354kcal 1%
Vitamin C 2mg 3.3mg 1%
Net carbs 48.5g 6.23g N/A
Sugar 31.73g 6.23g N/A
Tryptophan 0.074mg 0.039mg 0%
Threonine 0.211mg 0.121mg 0%
Isoleucine 0.259mg 0.131mg 0%
Leucine 0.458mg 0.247mg 0%
Lysine 0.243mg 0.147mg 0%
Methionine 0.117mg 0.062mg 0%
Phenylalanine 0.3mg 0.169mg 0%
Valine 0.291mg 0.202mg 0%
Histidine 0.145mg 0.077mg 0%
Omega-3 - DHA 0.004g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 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 ProteinProtein +86.2%
Contains more CarbsCarbs +234.2%
Contains more OtherOther +77.1%
Contains more FatsFats +104.2%
Contains more WaterWater +89.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 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 -89.6%
Contains more Mono. FatMonounsaturated fat +236.6%
Contains more Poly. FatPolyunsaturated fat +1941.8%

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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 roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.