Nutrition Comparison Tool
Search the database of over 600,000 foods to compare 20 foods or more.
instructions
Edit Save Share
Done
      Settings
      Dried Coconut (Unsweetened)
      ×
      Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged
      ×
      Nuts, coconut meat, raw
      ×
      Clear Comparison Compare Save Comparison
      Number of Servings:
      Edit Share Save
      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Dried Coconut (Unsweetened) 1 oz (x1) 9% DV 187 calories
      • Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged 1 cup (x1) 19% DV 388 calories
      • Nuts, coconut meat, raw 1 cup, shredded (x1) 14% DV 283 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Dried Coconut (Unsweetened) 1 oz (x1) 23% DV 18.3g
      • Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged 1 cup (x1) 31% DV 23.8g
      • Nuts, coconut meat, raw 1 cup, shredded (x1) 34% DV 26.8g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Dried Coconut (Unsweetened) 1 oz (x1) 2% DV 6.7g
      • Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged 1 cup (x1) 16% DV 44.1g
      • Nuts, coconut meat, raw 1 cup, shredded (x1) 4% DV 12.2g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Dried Coconut (Unsweetened) 1 oz (x1) 4% DV 2g
      • Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged 1 cup (x1) 5% DV 2.7g
      • Nuts, coconut meat, raw 1 cup, shredded (x1) 5% DV 2.7g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Dried Coconut (Unsweetened) 1 oz (x1) 0% DV 0mg
      • Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged 1 cup (x1) 0% DV 0mg
      • Nuts, coconut meat, raw 1 cup, shredded (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Dried Coconut (Unsweetened) 1 oz (x1) 81% DV 16.2g
      • Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged 1 cup (x1) 112% DV 22.4g
      • Nuts, coconut meat, raw 1 cup, shredded (x1) 119% DV 23.8g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Dried Coconut (Unsweetened) 1 oz (x1) 17% DV 4.6g
      • Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged 1 cup (x1) 30% DV 8.4g
      • Nuts, coconut meat, raw 1 cup, shredded (x1) 26% DV 7.2g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Dried Coconut (Unsweetened) 1 oz (x1) 4% DV 2.1g
      • Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged 1 cup (x1) 62% DV 31.2g
      • Nuts, coconut meat, raw 1 cup, shredded (x1) 10% DV 5g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Dried Coconut (Unsweetened) 1 oz (x1) 5% DV 0.94mg
      • Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged 1 cup (x1) 7% DV 1.3mg
      • Nuts, coconut meat, raw 1 cup, shredded (x1) 11% DV 1.9mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Dried Coconut (Unsweetened) 1 oz (x1) 1% DV 7.4mg
      • Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged 1 cup (x1) 1% DV 9.4mg
      • Nuts, coconut meat, raw 1 cup, shredded (x1) 1% DV 11.2mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Dried Coconut (Unsweetened) 1 oz (x1) 3% DV 154.2mg
      • Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged 1 cup (x1) 7% DV 306.8mg
      • Nuts, coconut meat, raw 1 cup, shredded (x1) 6% DV 284.8mg
      Comparison Table

      Table Legend

      1. Dried Coconut (Unsweetened)
      2. Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged
      3. Nuts, coconut meat, raw
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 28 85 80
      Calories
      (%DV)      		 187
      (9%)      		 388
      (19%)      		 283
      (14%)
      Fat (g)
      (%DV)      		 18.3
      (23%)      		 23.8
      (31%)      		 26.8
      (34%)
      Protein (g)
      (%DV)      		 2
      (4%)      		 2.7
      (5%)      		 2.7
      (5%)
      Carbohydrate (g)
      (%DV)      		 6.7
      (2%)      		 44.1
      (16%)      		 12.2
      (4%)
      Sugars (g)
      (%DV)      		 2.1
      (4%)      		 31.2
      (62%)      		 5
      (10%)
      Fiber (g)
      (%DV)      		 4.6
      (17%)      		 8.4
      (30%)      		 7.2
      (26%)
      Cholesterol (mg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Saturated Fats (g)
      (%DV)      		 16.2
      (81%)      		 22.4
      (112%)      		 23.8
      (119%)
      Net-Carbs (g) 2.1
      		35.7
      		5
      Trans Fatty Acids (g) --
      		0
      		--
        Minerals
      Food # 1 2 3
      Weight (g) 28 85 80
      Calcium (mg)
      (%DV)      		 7.4
      (1%)      		 9.4
      (1%)      		 11.2
      (1%)
      Iron, Fe (mg)
      (%DV)      		 0.94
      (5%)      		 1.3
      (7%)      		 1.9
      (11%)
      Potassium, K (mg)
      (%DV)      		 154.2
      (3%)      		 306.8
      (7%)      		 284.8
      (6%)
      Magnesium (mg)
      (%DV)      		 25.6
      (6%)      		 43.4
      (10%)      		 25.6
      (6%)
      Phosphorus, P (mg)
      (%DV)      		 58.5
      (5%)      		 85
      (7%)      		 90.4
      (7%)
      Sodium (mg)
      (%DV)      		 10.5
      (0%)      		 242.3
      (10%)      		 16
      (1%)
      Zinc, Zn (mg)
      (%DV)      		 0.57
      (5%)      		 0.6
      (5%)      		 0.88
      (8%)
      Copper, Cu (mg)
      (%DV)      		 0.23
      (25%)      		 0.25
      (28%)      		 0.35
      (39%)
      Manganese (mg)
      (%DV)      		 0.78
      (34%)      		 0.82
      (35%)      		 1.2
      (52%)
      Selenium, Se (mcg)
      (%DV)      		 5.3
      (10%)      		 13.7
      (25%)      		 8.1
      (15%)
      Fluoride, F (mcg)
      (%AI)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Molybdenum (mcg) --
      		--
      		--
      Iodine, I (mcg) --
      		--
      		--
      Chlorine (mg) --
      		--
      		--
      Chromium (mcg) --
      		--
      		--
        Vitamins
      Food # 1 2 3
      Weight (g) 28 85 80
      Vitamin A, RAE (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin C (mg)
      (%DV)      		 0.43
      (0%)      		 0
      (0%)      		 2.6
      (3%)
      Thiamin (B1) (mg)
      (%DV)      		 0.02
      (1%)      		 0.01
      (1%)      		 0.05
      (4%)
      Riboflavin (B2) (mg)
      (%DV)      		 0.03
      (2%)      		 0.01
      (1%)      		 0.02
      (1%)
      Niacin (B3) (mg)
      (%DV)      		 0.17
      (1%)      		 0.59
      (4%)      		 0.43
      (3%)
      Vitamin B5 (PA) (mg)
      (%DV)      		 0.23
      (5%)      		 0.12
      (2%)      		 0.24
      (5%)
      Vitamin B6 (mg)
      (%DV)      		 0.09
      (5%)      		 0.03
      (2%)      		 0.04
      (3%)
      Biotin (mcg) --
      		--
      		--
      Folate (B9) (mcg)
      (%DV)      		 2.6
      (1%)      		 2.6
      (1%)      		 20.8
      (5%)
      Folic acid (mcg)
      (%)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Food Folate (mcg)
      (%)      		 2.6
      (1%)      		 2.6
      (1%)      		 20.8
      (5%)
      Folate DFE (mcg)
      (%)      		 2.6
      (1%)      		 2.6
      (1%)      		 20.8
      (5%)
      Choline (mg)
      (%DV)      		 6.3
      (1%)      		 16.4
      (3%)      		 9.7
      (2%)
      Vitamin B12 (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Retinol (mcg) 0
      		0
      		0
      Carotene, beta (mcg)
      (%RDA)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Carotene, alpha (mcg)
      (%RDA)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin A, IU (IU) 0 0 0
      Lycopene (mcg) 0
      		0
      		0
      Lut + Zeaxanthin (mcg) 0
      		0
      		0
      Vitamin E (mg)
      (%DV)      		 0.12
      (1%)      		 0
      (0%)      		 0.19
      (1%)
      Vitamin D (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin D2 (mcg) --
      		--
      		--
      Vitamin D3 (mcg) --
      		--
      		--
      Vitamin D (IU)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin K (mcg)
      (%DV)      		 0.09
      (0%)      		 0
      (0%)      		 0.16
      (0%)
      Vitamin K1 (mcg) --
      		0
      		--
      Menaquinone-4 (K2) (mcg) --
      		0
      		--
        Other
      Food # 1 2 3
      Weight (g) 28 85 80
      Water (g) 0.85
      		13.1
      		37.6
      Ash (g) 0.55
      		1
      		0.78
      Alcohol (g) 0
      		0
      		0
      Caffeine (mg) 0
      		0
      		0
      Theobromine (mg) 0
      		0
      		0
      PRAL score -0.9
      		-3.29
      		-2.18
        Carbohydrates
      Food # 1 2 3
      Weight (g) 28 85 80
      Soluble Fiber (g) --
      		--
      		--
      Insoluble Fiber (g) --
      		--
      		--
      Added Sugar (g)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Sucrose (g) --
      		30.8
      		--
      Glucose (Dextrose) (g) --
      		0.45
      		--
      Fructose (g) --
      		0.01
      		--
      Lactose (g) --
      		0
      		--
      Maltose (g) --
      		0
      		--
      Galactose (g) --
      		0
      		--
      Starch (g) --
      		0
      		--
      Carbohydrate, other (g) --
      		--
      		--
      Total sugar alcohols (g) --
      		--
      		--
        Fats
      Food # 1 2 3
      Weight (g) 28 85 80
      Monounsaturated Fats (g) 0.78
      		1.17
      		1.14
      Polyunsaturated Fats (g) 0.201
      		0.189
      		0.293
      Omega 3s (g)
      (%AI)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Omega 6s (g)
      (%AI)      		 0.201
      (1%)      		 0.189
      (1%)      		 0.293
      (2%)
      Omega 3 to Omega 6 Ratio 0
      		0
      		0
      Omega 6 to Omega 3 Ratio --
      		--
      		--
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)      		 --
      (--%)      		 0
      (0%)      		 --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0
      		0
      		0
      Docosapentaenoic Acid (DPA) (g) 0
      		0
      		0
      Docosahexaenoic Acid (DHA) (g) 0
      		0
      		0
      n-3-Eicosatrienoic Acid (20:3) (g) --
      		0
      		--
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) --
      		0.189
      		--
      gamma-Linolenic Acid (GLA) (g) --
      		0
      		--
      c-c-n6-Eicosadienoic Acid (g) --
      		0
      		--
      DHG-linolenic acid (DGLA) (g) --
      		0
      		--
      Arachidonic acid (AA) (g) --
      		--
      		--
      Saturated Fats  
      Butyric (4:0) (g) 0
      		0
      		0
      Caproic (6:0) (g) 0.104
      		0.175
      		0.153
      Caprylic Acid (8:0) (g) 1.284
      		2.008
      		1.877
      Capric Acid (10:0) (g) 1.02
      		1.565
      		1.491
      Lauric Acid (12:0) (g) 8.129
      		11.713
      		11.886
      Tridecanoic Acid (13:0) (g) --
      		--
      		--
      Myristic Acid (14:0) (g) 3.21
      		4.338
      		4.693
      Pentadecanoic Acid (15:0) (g) --
      		0.003
      		--
      Palmitic Acid (16:0) (g) 1.553
      		1.906
      		2.271
      Margaric Acid (17:0) (g) --
      		0.002
      		--
      Stearic Acid (18:0) (g) 0.949
      		0.701
      		1.387
      Arachidic Acid (20:0) (g) --
      		0.019
      		--
      Behenic Acid (22:0) (g) --
      		0.003
      		--
      Lignoceric Acid (24:0) (g) --
      		0.007
      		--
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) --
      		0
      		--
      Pentadecenoic Acid (15:1) (g) --
      		0
      		--
      Palmitoleic Acid (16:1) (g) 0
      		0.003
      		0
      cis-Palmitoleic Acid (16:1 cis) (g) --
      		0.003
      		--
      Heptadecenoic Acid (17:1) (g) --
      		0
      		--
      Oleic Acid (18:1) (g) 0.78
      		1.159
      		1.14
      c-Oleic Acid (18:1 cis) (g) --
      		1.159
      		--
      c-Vaccenic acid (g) --
      		--
      		--
      Gadoleic Acid (20:1) (g) 0
      		0.008
      		0
      Docosenoic Acid (22:1) (g) 0
      		0.002
      		0
      c-Docosenoic Acid (22:1 c) (g) --
      		0
      		--
      c-Tetracosenoic Acid (24:1 c) (g) --
      		0
      		--
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.201
      		0.189
      		0.293
      Conjugated Linoleic Acid (CLAs) (g) --
      		0
      		--
      Octadecadienoic Acid (mixed) (g) --
      		--
      		--
      Octadecatrienoic (undiff) (g) 0
      		0
      		0
      Octadecatrienoic Acid (mixed) (g) --
      		--
      		--
      Parinaric Acid (18:4) (g) 0
      		0
      		0
      Eicosatrienoic Acid (20:3) (g) --
      		0
      		--
      Eicosatetraenoic Acid 20:4 (g) 0
      		0
      		0
      Heneicosapentaenoic Acid 21:5 (g) --
      		--
      		--
      22:4 (g) --
      		0
      		--
      Trans Fats  
      t-Polyenoic Fats (g) --
      		0
      		--
      t-Monoenoic Fats (g) --
      		0.002
      		--
      t-Palmitoleic Acid (16:1 t) (g) --
      		0
      		--
      t-Oleic Acid (18:1 t) (g) --
      		0
      		--
      t-Docosenoic Acid (22:1 t) (g) --
      		0.002
      		--
      t-Octadecadienoic Acid (18:2 t) (g) --
      		--
      		--
      t-t-Octadecadienoic Acid (g) --
      		0
      		--
      Phytosterols (Plant Sterols)  
      Phytosterols (g) --
      		--
      		0.038
      Stigmasterol (g) --
      		--
      		--
      Campesterol (g) --
      		--
      		--
      Beta-sitosterol (g) --
      		--
      		--
      Amino Acids
      Food # 1 2 3
      Weight (g) 28 85 80
      Essential  
      Histidine (mg)
      (%RDI)      		 45
      (6%)      		 63
      (9%)      		 62
      (9%)
      Isoleucine (mg)
      (%RDI)      		 77
      (5%)      		 57
      (4%)      		 105
      (7%)
      Leucine (mg)
      (%RDI)      		 145
      (5%)      		 160
      (6%)      		 198
      (7%)
      Lysine (mg)
      (%RDI)      		 86
      (4%)      		 124
      (6%)      		 118
      (6%)
      Methionine (mg)
      (%RDI)      		 37
      (5%)      		 51
      (7%)      		 50
      (7%)
      Phenylalanine (mg)
      (%RDI)      		 99
      (11%)      		 111
      (13%)      		 135
      (15%)
      Threonine (mg)
      (%RDI)      		 71
      (7%)      		 71
      (7%)      		 97
      (9%)
      Tryptophan (mg)
      (%RDI)      		 23
      (8%)      		 17
      (6%)      		 31
      (11%)
      Valine (mg)
      (%RDI)      		 118
      (7%)      		 102
      (6%)      		 162
      (9%)
      Conditional  
      Arginine (mg) 321
      		456
      		437
      Cystine (mg)
      (%RDI)      		 39
      (13%)      		 26
      (9%)      		 53
      (18%)
      Glycine (mg) 93
      		134
      		126
      Proline (mg) 81
      		139
      		110
      Tyrosine (mg)
      (%RDI)      		 60
      (7%)      		 48
      (6%)      		 82
      (9%)
      Non-Essential  
      Alanine (mg) 100
      		143
      		136
      Aspartic acid (mg) 191
      		288
      		260
      Betaine (mg) --
      		1
      		--
      Glutamic acid (mg) 447
      		659
      		609
      Hydroxyproline (mg) --
      		0
      		--
      Serine (mg) 101
      		185
      		138
      Data Source
      Dried Coconut (Unsweetened)
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged
      USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Nuts, coconut meat, raw
      USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.