Peach vs. Coconut
Nutrition comparison of Peach and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peach
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peach and coconut:
- Coconut has more thiamin and folate.
- Coconut is a great source of iron.
- Coconut is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Peach (Peaches, yellow, raw) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut is high in calories and peach has 88% less calories than coconut - coconut has 354 calories per 100 grams and peach has 42 calories.
For macronutrient ratios, peach is heavier in protein, much heavier in carbs and much lighter in fat compared to coconut per calorie. Peach has a macronutrient ratio of 8:87:5 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peach | Coconut | |
|---|---|---|
| Protein | 8% | 4% |
| Carbohydrates | 87% | 16% |
| Fat | 5% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut and peach contain similar amounts of carbs - coconut has 15.2g of total carbs per 100 grams and peach has 10.1g of carbohydrates.
dietary fiber
Coconut is an excellent source of dietary fiber and it has 500% more dietary fiber than peach - coconut has 9g of dietary fiber per 100 grams and peach has 1.5g of dietary fiber.
sugar
Peach has less sugar than coconut - coconut has 6.2g of sugar per 100 grams and peach does not contain significant amounts.
Protein
protein
Coconut has 266% more protein than peach - coconut has 3.3g of protein per 100 grams and peach has 0.91g of protein.
Fat
saturated fat
Coconut is high in saturated fat and peach has less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and peach does not contain significant amounts.
Vitamins
Vitamin C
Coconut and peach contain similar amounts of Vitamin C - coconut has 3.3mg of Vitamin C per 100 grams and peach has 4.1mg of Vitamin C.
Vitamin A
Peach has more Vitamin A than coconut - peach has 24ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Coconut and peach contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and peach does not contain significant amounts.
Vitamin K
Coconut and peach contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and peach has 3ug of Vitamin K.
The B Vitamins
Coconut has more thiamin and folate. Both peach and coconut contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Peach | Coconut | |
|---|---|---|
| Thiamin | 0.024 MG | 0.066 MG |
| Riboflavin | 0.031 MG | 0.02 MG |
| Niacin | 0.806 MG | 0.54 MG |
| Pantothenic acid | 0.153 MG | 0.3 MG |
| Vitamin B6 | 0.025 MG | 0.054 MG |
| Folate | 6 UG | 26 UG |
Minerals
calcium
Coconut has 250% more calcium than peach - coconut has 14mg of calcium per 100 grams and peach has 4mg of calcium.
iron
Coconut is a great source of iron and it has 615% more iron than peach - coconut has 2.4mg of iron per 100 grams and peach has 0.34mg of iron.
potassium
Coconut is an excellent source of potassium and it has 192% more potassium than peach - coconut has 356mg of potassium per 100 grams and peach has 122mg of potassium.
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Peach g
()
|
Daily Values (%) |
Coconut g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does coconut or peach contain more calories in 100 grams?Coconut is high in calories and peach has 90% less calories than coconut - coconut has 354 calories in 100g and peach has 42 calories.
Does coconut or peach have more carbohydrates?
By weight, coconut and peach contain similar amounts of carbs - coconut has 15.2g of carbs for 100g and peach has 10.1g of carbohydrates.
Does coconut or peach contain more potassium?
Coconut is a rich source of potassium and it has 190% more potassium than peach - coconut has 356mg of potassium in 100 grams and peach has 122mg of potassium.