Kale.World
Maximize your nutrients, minize your calories

Coconut vs Avocados
CALORIC DENSITY
Coconut, h2o (liq from coconuts)
Avocados, raw, all comm var
0.19
1.6
12119
9037

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.

*All our data comes from the USDA Nutrient Database.
Coconut
Avocados
Protein = 8g
Protein = 3g
Carbohydrates = 39g
Carbohydrates = 11g
Fat = 2g
Fat = 18g
Fiber = 12g
Fiber = 8g
Monounsaturated = 0g
Monounsaturated = 12g
Polyunsaturated = 0g
Polyunsaturated = 2g
Saturated Fat = 2g
Saturated Fat = 3g
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
Note: the chart below maxes out at 20, so you can see better.

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.

Choline = 2%
Choline = 4%
Vitamin A = 0%
Vitamin A = 1%
Vitamin C = 34%
Vitamin C = 17%
Vitamin E = 0%
Vitamin E = 22%
Vitamin K = 0%
Vitamin K = 33%
Nutrientcoconutavocados
Choline2%4%
Vitamin A0%1%
Vitamin C34%17%
Vitamin E0%22%
Vitamin K0%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.

avocados

And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)

Vitamin B1 = 32%
Vitamin B1 = 8%
Vitamin B2 = 55%
Vitamin B2 = 15%
Vitamin B3 = 7%
Vitamin B3 = 18%
Vitamin B5 = 9%
Vitamin B5 = 35%
Vitamin B6 = 31%
Vitamin B6 = 29%
Vitamin B12 = 0%
Vitamin B12 = 0%
Nutrientcoconutavocados
Vitamin B132%8%
Vitamin B255%15%
Vitamin B37%18%
Vitamin B59%35%
Vitamin B631%29%
Vitamin B120%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.

Sodium = 74%
Sodium = 1%
Potassium = 75%
Potassium = 17%
Calcium = 51%
Calcium = 3%
Magnesium = 75%
Magnesium = 10%
Phosphorus = 36%
Phosphorus = 11%
Iron = 51%
Iron = 11%
Manganese = 65%
Manganese = 8%
Selenium = 23%
Selenium = 1%
Copper = 42%
Copper = 24%
Zinc = 11%
Zinc = 9%
Nutrientcoconutavocados
Sodium74%1%
Potasium75%17%
Calcium51%3%
Magnesium75%10%
Phosphorus36%11%
Iron51%11%
Manganese65%8%
Selenium23%1%
Copper42%24%
Zinc11%9%

COMPARE FOODS

vs
Kale.world
X

ABOUT THIS SITE

Kale.World is all about nutritional density – all our findings are normalized on a per calorie basis, making it easier to compare various foods.

COMPARE FOODS

vs

RECENT POSTS

=
=