Grape vs. Coconut — In-Depth Nutrition Comparison

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A recap on the differences between grapes and coconut

Grapes have more vitamin K; however, coconut is higher in copper, manganese, fiber, iron, selenium, phosphorus, zinc, and magnesium.
Coconut covers your daily saturated fat needs 148% more than grapes.
Coconut contains 73 times less vitamin K than grapes. Grapes contain 14.6µg of vitamin K, while coconut contains 0.2µg.
Grapes have less saturated fat.

Food varieties used in this article are Grapes, american type (slip skin), 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.

Grape

Coconut

Contains less SodiumSodium

-90%

Contains more MagnesiumMagnesium	+540%
Contains more PotassiumPotassium	+86.4%
Contains more IronIron	+737.9%
Contains more CopperCopper	+987.5%
Contains more ZincZinc	+2650%
Contains more PhosphorusPhosphorus	+1030%
Contains more ManganeseManganese	+108.9%
Contains more SeleniumSelenium	+10000%

~equal in Calcium ~14mg

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.

Grape

Coconut

Contains more Vitamin CVitamin C	+21.2%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+39.4%
Contains more Vitamin B2Vitamin B2	+185%
Contains more Vitamin B6Vitamin B6	+103.7%
Contains more Vitamin KVitamin K	+7200%

Contains more Vitamin EVitamin E	+26.3%
Contains more Vitamin B3Vitamin B3	+80%
Contains more Vitamin B5Vitamin B5	+1150%
Contains more FolateFolate	+550%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	0.114g	29.698g	134%
Fats	0.35g	33.49g	51%
Copper	0.04mg	0.435mg	44%
Manganese	0.718mg	1.5mg	34%
Fiber	0.9g	9g	32%
Iron	0.29mg	2.43mg	27%
Selenium	0.1µg	10.1µg	18%
Phosphorus	10mg	113mg	15%
Calories	67kcal	354kcal	14%
Vitamin K	14.6µg	0.2µg	12%
Zinc	0.04mg	1.1mg	10%
Magnesium	5mg	32mg	6%
Vitamin B5	0.024mg	0.3mg	6%
Folate	4µg	26µg	6%
Protein	0.63g	3.33g	5%
Potassium	191mg	356mg	5%
Vitamin B6	0.11mg	0.054mg	4%
Monounsaturated fat	0.014g	1.425g	4%
Vitamin B2	0.057mg	0.02mg	3%
Vitamin B1	0.092mg	0.066mg	2%
Vitamin B3	0.3mg	0.54mg	2%
Polyunsaturated fat	0.102g	0.366g	2%
Vitamin C	4mg	3.3mg	1%
Carbs	17.15g	15.23g	1%
Sodium	2mg	20mg	1%
Vitamin A	5µg	0µg	1%
Choline	5.6mg	12.1mg	1%
Weight per 100 calories	149g	28g	N/A
Unsaturated / Saturated Fat ratio	1	0.06	N/A
Net carbs	16.25g	6.23g	N/A
Calcium	14mg	14mg	0%
Sugar	16.25g	6.23g	N/A
Vitamin E	0.19mg	0.24mg	0%
Tryptophan	0.003mg	0.039mg	0%
Threonine	0.017mg	0.121mg	0%
Isoleucine	0.005mg	0.131mg	0%
Leucine	0.013mg	0.247mg	0%
Lysine	0.014mg	0.147mg	0%
Methionine	0.021mg	0.062mg	0%
Phenylalanine	0.013mg	0.169mg	0%
Valine	0.017mg	0.202mg	0%
Histidine	0.023mg	0.077mg	0%