Avocado vs. Coconut — In-Depth Nutrition Comparison
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Differences between avocados and coconut
- Avocados have more vitamin B5, vitamin K, vitamin B6, and folate, while coconut has more manganese, fats, copper, iron, and selenium.
- Coconut's daily need coverage for saturated fat is 138% higher.
- Coconut contains 105 times less vitamin K than avocados. Avocados contain 21µg of vitamin K, while coconut contains 0.2µg.
- The amount of saturated fat in avocados is lower.
- Avocados have a lower glycemic index. The glycemic index of avocados is 40, while the glycemic index of coconut is 59.
The food types used in this comparison are Avocados, raw, all commercial varieties and Nuts, coconut meat, raw.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more PotassiumPotassium | +36.2% |
| Contains less SodiumSodium | -65% |
| Contains more MagnesiumMagnesium | +10.3% |
| Contains more CalciumCalcium | +16.7% |
| Contains more IronIron | +341.8% |
| Contains more CopperCopper | +128.9% |
| Contains more ZincZinc | +71.9% |
| Contains more PhosphorusPhosphorus | +117.3% |
| Contains more ManganeseManganese | +956.3% |
| Contains more SeleniumSelenium | +2425% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +203% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +762.5% |
| Contains more Vitamin B2Vitamin B2 | +550% |
| Contains more Vitamin B3Vitamin B3 | +221.9% |
| Contains more Vitamin B5Vitamin B5 | +363% |
| Contains more Vitamin B6Vitamin B6 | +375.9% |
| Contains more Vitamin KVitamin K | +10400% |
| Contains more FolateFolate | +211.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 2.126g | 29.698g | 125% |
| Manganese | 0.142mg | 1.5mg | 59% |
| Fats | 14.66g | 33.49g | 29% |
| Copper | 0.19mg | 0.435mg | 27% |
| Iron | 0.55mg | 2.43mg | 24% |
| Vitamin B5 | 1.389mg | 0.3mg | 22% |
| Monounsaturated fat | 9.799g | 1.425g | 21% |
| Selenium | 0.4µg | 10.1µg | 18% |
| Vitamin K | 21µg | 0.2µg | 17% |
| Vitamin B6 | 0.257mg | 0.054mg | 16% |
| Folate | 81µg | 26µg | 14% |
| Vitamin E | 2.07mg | 0.24mg | 12% |
| Calories | 160kcal | 354kcal | 10% |
| Polyunsaturated fat | 1.816g | 0.366g | 10% |
| Fiber | 6.7g | 9g | 9% |
| Phosphorus | 52mg | 113mg | 9% |
| Vitamin B2 | 0.13mg | 0.02mg | 8% |
| Vitamin C | 10mg | 3.3mg | 7% |
| Vitamin B3 | 1.738mg | 0.54mg | 7% |
| Omega-3 (ALA) | 0.111g | 7% | |
| Potassium | 485mg | 356mg | 4% |
| Zinc | 0.64mg | 1.1mg | 4% |
| Protein | 2g | 3.33g | 3% |
| Carbs | 8.53g | 15.23g | 2% |
| Magnesium | 29mg | 32mg | 1% |
| Sodium | 7mg | 20mg | 1% |
| Vitamin A | 7µg | 0µg | 1% |
| Protein per 100 calories | 1.3g | 0.94g | N/A |
| Calories per 10 g protein | 800kcal | 1063kcal | N/A |
| Weight per 100 calories | 63g | 28g | N/A |
| Unsaturated / Saturated Fat ratio | 5.5 | 0.06 | N/A |
| Net carbs | 1.83g | 6.23g | N/A |
| Calcium | 12mg | 14mg | 0% |
| Sugar | 0.66g | 6.23g | N/A |
| Starch | 0.11g | 0% | |
| Vitamin B1 | 0.067mg | 0.066mg | 0% |
| Choline | 14.2mg | 12.1mg | 0% |
| Tryptophan | 0.025mg | 0.039mg | 0% |
| Threonine | 0.073mg | 0.121mg | 0% |
| Isoleucine | 0.084mg | 0.131mg | 0% |
| Leucine | 0.143mg | 0.247mg | 0% |
| Lysine | 0.132mg | 0.147mg | 0% |
| Methionine | 0.038mg | 0.062mg | 0% |
| Phenylalanine | 0.097mg | 0.169mg | 0% |
| Valine | 0.107mg | 0.202mg | 0% |
| Histidine | 0.049mg | 0.077mg | 0% |
| Fructose | 0.12g | 0% | |
| Omega-6 (Gamma-linolenic acid) | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +55.8% |
| Contains more ProteinProtein | +66.5% |
| Contains more FatsFats | +128.4% |
| Contains more CarbsCarbs | +78.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -92.8% |
| Contains more Mono. FatMonounsaturated fat | +587.6% |
| Contains more Poly. FatPolyunsaturated fat | +396.2% |
