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  6. Zucchini vs. Coconut

Zucchini vs. Coconut — In-Depth Nutrition Comparison

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Differences between Zucchini and Coconut

  • Zucchini has more Vitamin C, and Vitamin B6, while Coconut has more Manganese, Copper, Fiber, Iron, Selenium, Phosphorus, and Zinc.
  • Coconut's daily need coverage for Saturated Fat is 148% higher.
  • Coconut contains 5 times less Vitamin C than Zucchini. Zucchini contains 17.9mg of Vitamin C, while Coconut contains 3.3mg.
  • The amount of Saturated Fat in Zucchini is lower.

The food types used in this comparison are Squash, summer, zucchini, includes skin, raw and Nuts, coconut meat, raw.

Infographic

Zucchini 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.
Zucchini
Zucchini
2
:
8
Coconut
Coconut
Contains more Calcium +14.3%
Contains less Sodium -60%
Contains more Iron +556.8%
Contains more Magnesium +77.8%
Contains more Phosphorus +197.4%
Contains more Potassium +36.4%
Contains more Zinc +243.8%
Contains more Copper +720.8%
Contains more Manganese +747.5%
Contains more Selenium +4950%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Contains more Calcium +14.3%
Contains less Sodium -60%
Contains more Iron +556.8%
Contains more Magnesium +77.8%
Contains more Phosphorus +197.4%
Contains more Potassium +36.4%
Contains more Zinc +243.8%
Contains more Copper +720.8%
Contains more Manganese +747.5%
Contains more Selenium +4950%

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.
Zucchini
Zucchini
5
:
5
Coconut
Coconut
Contains more Vitamin A +∞%
Contains more Vitamin C +442.4%
Contains more Vitamin B2 +370%
Contains more Vitamin B6 +201.9%
Contains more Vitamin K +2050%
Contains more Vitamin E +100%
Contains more Vitamin B1 +46.7%
Contains more Vitamin B3 +19.7%
Contains more Vitamin B5 +47.1%
Equal in Folate - 26
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
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 C +442.4%
Contains more Vitamin B2 +370%
Contains more Vitamin B6 +201.9%
Contains more Vitamin K +2050%
Contains more Vitamin E +100%
Contains more Vitamin B1 +46.7%
Contains more Vitamin B3 +19.7%
Contains more Vitamin B5 +47.1%
Equal in Folate - 26

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Zucchini
Zucchini
1
:
4
Coconut
Coconut
Contains more Water +101.7%
Contains more Protein +175.2%
Contains more Fats +10365.6%
Contains more Carbs +389.7%
Contains more Other +68.4%
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 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 Water +101.7%
Contains more Protein +175.2%
Contains more Fats +10365.6%
Contains more Carbs +389.7%
Contains more Other +68.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Zucchini
Zucchini
1
:
2
Coconut
Coconut
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +12854.5%
Contains more Polyunsaturated fat +302.2%
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +12854.5%
Contains more Polyunsaturated fat +302.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Zucchini Coconut Opinion
Net carbs 2.11g 6.23g Coconut
Protein 1.21g 3.33g Coconut
Fats 0.32g 33.49g Coconut
Carbs 3.11g 15.23g Coconut
Calories 17kcal 354kcal Coconut
Fructose 1.38g Zucchini
Sugar 2.5g 6.23g Zucchini
Fiber 1g 9g Coconut
Calcium 16mg 14mg Zucchini
Iron 0.37mg 2.43mg Coconut
Magnesium 18mg 32mg Coconut
Phosphorus 38mg 113mg Coconut
Potassium 261mg 356mg Coconut
Sodium 8mg 20mg Zucchini
Zinc 0.32mg 1.1mg Coconut
Copper 0.053mg 0.435mg Coconut
Manganese 0.177mg 1.5mg Coconut
Selenium 0.2µg 10.1µg Coconut
Vitamin A 200IU 0IU Zucchini
Vitamin A RAE 10µg 0µg Zucchini
Vitamin E 0.12mg 0.24mg Coconut
Vitamin C 17.9mg 3.3mg Zucchini
Vitamin B1 0.045mg 0.066mg Coconut
Vitamin B2 0.094mg 0.02mg Zucchini
Vitamin B3 0.451mg 0.54mg Coconut
Vitamin B5 0.204mg 0.3mg Coconut
Vitamin B6 0.163mg 0.054mg Zucchini
Folate 24µg 26µg Coconut
Vitamin K 4.3µg 0.2µg Zucchini
Tryptophan 0.01mg 0.039mg Coconut
Threonine 0.029mg 0.121mg Coconut
Isoleucine 0.044mg 0.131mg Coconut
Leucine 0.071mg 0.247mg Coconut
Lysine 0.067mg 0.147mg Coconut
Methionine 0.018mg 0.062mg Coconut
Phenylalanine 0.043mg 0.169mg Coconut
Valine 0.054mg 0.202mg Coconut
Histidine 0.026mg 0.077mg Coconut
Saturated Fat 0.084g 29.698g Zucchini
Monounsaturated Fat 0.011g 1.425g Coconut
Polyunsaturated fat 0.091g 0.366g Coconut
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini 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
16%
Zucchini
8%
Coconut
Minerals Daily Need Coverage Score
12%
Zucchini
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 3.73g)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Zucchini
Zucchini is lower in Saturated Fat (difference - 29.614g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 44)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $2.2)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.