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 | Cantaloupe |
| Nutrient | coconut | cantaloupe |
| Protein | 8g | 5g |
| Carbohydrate | 39g | 48g |
| Fiber | 12g | 5g |
| Fat | 2g | 1g |
| Monounsat. Fat | 0g | 1g |
| Polyunsat. Fat | 0g | 0g |
| Saturated Fat | 2g | 0g |
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 | cantaloupe |
| Choline | 2% | 11% |
| Vitamin A | 0% | 159% |
| Vitamin C | 34% | 288% |
| Vitamin E | 0% | 2% |
| Vitamin K | 0% | 18% |
Cantaloupe have significantly more Vitamins A, C, 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. Cantaloupe are a good source of Thiamin, Niacin, Vitamin B6, Magnesium, Iron. Cantaloupe are a great source of Potassium. Cantaloupe are an excellent source of Vitamin A, Vitamin C.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | coconut | cantaloupe |
| Vitamin B1 | 32% | 24% |
| Vitamin B2 | 55% | 10% |
| Vitamin B3 | 7% | 36% |
| Vitamin B5 | 9% | 12% |
| Vitamin B6 | 31% | 39% |
| 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 | cantaloupe |
| Sodium | 74% | 6% |
| Potasium | 75% | 45% |
| Calcium | 51% | 11% |
| Magnesium | 75% | 20% |
| Phosphorus | 36% | 15% |
| Iron | 51% | 21% |
| Manganese | 65% | 10% |
| Selenium | 23% | 5% |
| Copper | 42% | 24% |
| Zinc | 11% | 11% |
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:
