Banana vs. Coconut — In-Depth Nutrition Comparison

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The main differences between bananas and coconut

Bananas have more vitamin B6 and vitamin C; however, coconut has more manganese, copper, iron, fiber, selenium, phosphorus, and zinc.
Daily need coverage for saturated fat for coconut is 148% higher.
Coconut has 7 times less vitamin B6 than bananas. Bananas have 0.367mg of vitamin B6, while coconut has 0.054mg.
Bananas are lower in saturated fat.
Coconut has a higher glycemic index than bananas.

Food types used in this article are Bananas, raw and Nuts, coconut meat, raw.

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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.

Banana

Coconut

Contains less SodiumSodium

-95%

Contains more MagnesiumMagnesium	+18.5%
Contains more CalciumCalcium	+180%
Contains more IronIron	+834.6%
Contains more CopperCopper	+457.7%
Contains more ZincZinc	+633.3%
Contains more PhosphorusPhosphorus	+413.6%
Contains more ManganeseManganese	+455.6%
Contains more SeleniumSelenium	+910%

~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.

Banana

Coconut

Contains more Vitamin CVitamin C	+163.6%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+265%
Contains more Vitamin B3Vitamin B3	+23.1%
Contains more Vitamin B5Vitamin B5	+11.3%
Contains more Vitamin B6Vitamin B6	+579.6%
Contains more Vitamin KVitamin K	+150%

Contains more Vitamin EVitamin E	+140%
Contains more Vitamin B1Vitamin B1	+112.9%
Contains more FolateFolate	+30%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	0.112g	29.698g	134%
Manganese	0.27mg	1.5mg	53%
Fats	0.33g	33.49g	51%
Copper	0.078mg	0.435mg	40%
Iron	0.26mg	2.43mg	27%
Fiber	2.6g	9g	26%
Vitamin B6	0.367mg	0.054mg	24%
Selenium	1µg	10.1µg	17%
Calories	89kcal	354kcal	13%
Phosphorus	22mg	113mg	13%
Zinc	0.15mg	1.1mg	9%
Vitamin C	8.7mg	3.3mg	6%
Fructose	4.85g		6%
Protein	1.09g	3.33g	4%
Vitamin B2	0.073mg	0.02mg	4%
Carbs	22.84g	15.23g	3%
Vitamin B1	0.031mg	0.066mg	3%
Monounsaturated fat	0.032g	1.425g	3%
Starch	5.38g		2%
Folate	20µg	26µg	2%
Polyunsaturated fat	0.073g	0.366g	2%
Magnesium	27mg	32mg	1%
Calcium	5mg	14mg	1%
Sodium	1mg	20mg	1%
Vitamin E	0.1mg	0.24mg	1%
Vitamin B3	0.665mg	0.54mg	1%
Vitamin B5	0.334mg	0.3mg	1%
Protein per 100 calories	1.2g	0.94g	N/A
Calories per 10 g protein	817kcal	1063kcal	N/A
Weight per 100 calories	112g	28g	N/A
Unsaturated / Saturated Fat ratio	0.94	0.06	N/A
Net carbs	20.24g	6.23g	N/A
Potassium	358mg	356mg	0%
Sugar	12.23g	6.23g	N/A
Vitamin A	3µg	0µg	0%
Vitamin K	0.5µg	0.2µg	0%
Choline	9.8mg	12.1mg	0%
Tryptophan	0.009mg	0.039mg	0%
Threonine	0.028mg	0.121mg	0%
Isoleucine	0.028mg	0.131mg	0%
Leucine	0.068mg	0.247mg	0%
Lysine	0.05mg	0.147mg	0%
Methionine	0.008mg	0.062mg	0%
Phenylalanine	0.049mg	0.169mg	0%
Valine	0.047mg	0.202mg	0%
Histidine	0.077mg	0.077mg	0%