First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
| Coconut | Avocados |
| Nutrient | coconut | avocados |
| Protein | 8g | 3g |
| Carbohydrate | 39g | 11g |
| Fiber | 12g | 8g |
| Fat | 2g | 18g |
| Monounsat. Fat | 0g | 18g |
| Polyunsat. Fat | 0g | 2g |
| Saturated Fat | 2g | 3g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
| Nutrient | coconut | avocados |
| Choline | 2% | 4% |
| Vitamin A | 0% | 1% |
| Vitamin C | 34% | 17% |
| Vitamin E | 0% | 22% |
| Vitamin K | 0% | 33% |
Coconut have significantly more Vitamins C than avocados. Avocados have significantly more Vitamins E, K than coconut. Coconut are a good source of Vitamin C, Thiamin, Vitamin B6, Phosphorus. Coconut are a great source of Riboflavin, Potassium, Magnesium, Calcium, Iron. Avocados are a good source of Vitamin E, Vitamin K, Pantothenic Acid, Vitamin B6.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | coconut | avocados |
| Vitamin B1 | 32% | 8% |
| Vitamin B2 | 55% | 15% |
| Vitamin B3 | 7% | 18% |
| Vitamin B5 | 9% | 35% |
| Vitamin B6 | 31% | 29% |
| Vitamin B12 | 0% | 0% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
| Nutrient | coconut | avocados |
| Sodium | 74% | 1% |
| Potasium | 75% | 17% |
| Calcium | 51% | 3% |
| Magnesium | 75% | 10% |
| Phosphorus | 36% | 11% |
| Iron | 51% | 11% |
| Manganese | 65% | 8% |
| Selenium | 23% | 1% |
| Copper | 42% | 24% |
| Zinc | 11% | 9% |
Rank foods/recipes by Nutrients
You can use the Nutrient based Food and recipe finder, to rank foods based on nutrients:
And get results like this:
