Strawberries vs. Coconut
Nutrition comparison of Strawberries and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
strawberries
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in strawberries and coconut:
- Coconut has more thiamin.
- Coconut is a great source of iron.
- Coconut is an excellent source of dietary fiber and potassium.
- Strawberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Strawberries (Strawberries, 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 strawberry has 91% less calories than coconut - strawberry has 32 calories per 100 grams and coconut has 354 calories.
For macronutrient ratios, strawberries is heavier in protein, much heavier in carbs and much lighter in fat compared to coconut per calorie. Strawberries has a macronutrient ratio of 10:90:0 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Strawberries | Coconut | |
|---|---|---|
| Protein | 10% | 4% |
| Carbohydrates | 90% | 16% |
| Fat | ~ | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Strawberry has 50% less carbohydrates than coconut - strawberry has 7.7g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.
The carbs in strawberries are made of 71% sugar, 29% dietary fiber and 1% starch, whereas the carbs in coconut comprise of 59% dietary fiber and 41% sugar.
dietary fiber
Coconut is an excellent source of dietary fiber and it has 350% more dietary fiber than strawberry - strawberry has 2g of dietary fiber per 100 grams and coconut has 9g of dietary fiber.
sugar
Strawberries and coconut contain similar amounts of sugar - strawberry has 4.9g of sugar per 100 grams and coconut has 6.2g of sugar.
Protein
protein
Coconut has 397% more protein than strawberry - strawberry has 0.67g of protein per 100 grams and coconut has 3.3g of protein.
Fat
saturated fat
Coconut is high in saturated fat and strawberry has 100% less saturated fat than coconut - strawberry has 0.02g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.
Vitamins
Vitamin C
Strawberry is an excellent source of Vitamin C and it has 16 times more Vitamin C than coconut - strawberry has 58.8mg of Vitamin C per 100 grams and coconut has 3.3mg of Vitamin C.
Vitamin A
Strawberries and coconut contain similar amounts of Vitamin A - strawberry has 1ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Strawberries and coconut contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and coconut has 0.24mg of Vitamin E.
Vitamin K
Strawberries and coconut contain similar amounts of Vitamin K - strawberry has 2.2ug of Vitamin K per 100 grams and coconut has 0.2ug of Vitamin K.
The B Vitamins
Coconut has more thiamin. Both strawberries and coconut contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Strawberries | Coconut | |
|---|---|---|
| Thiamin | 0.024 MG | 0.066 MG |
| Riboflavin | 0.022 MG | 0.02 MG |
| Niacin | 0.386 MG | 0.54 MG |
| Pantothenic acid | 0.125 MG | 0.3 MG |
| Vitamin B6 | 0.047 MG | 0.054 MG |
| Folate | 24 UG | 26 UG |
Minerals
calcium
Strawberries and coconut contain similar amounts of calcium - strawberry has 16mg of calcium per 100 grams and coconut has 14mg of calcium.
iron
Coconut is a great source of iron and it has 493% more iron than strawberry - strawberry has 0.41mg of iron per 100 grams and coconut has 2.4mg of iron.
potassium
Coconut is an excellent source of potassium and it has 133% more potassium than strawberry - strawberry has 153mg of potassium per 100 grams and coconut has 356mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut has more linoleic acid than strawberry per 100 grams.
| Strawberries | Coconut | |
|---|---|---|
| linoleic acid | 0.09 G | 0.366 G |
| Total | 0.09 G | 0.366 G |
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.
Note: The specific food items compared are: Strawberries (Strawberries, raw) and Coconut (Nuts, coconut meat, raw) .
Strawberries 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 strawberries or coconut contain more calories in 100 grams?Coconut is high in calories and strawberry has 90% less calories than coconut - strawberry has 32 calories in 100g and coconut has 354 calories.
Does strawberries or coconut have more carbohydrates?
By weight, strawberry has 50% fewer carbohydrates than coconut - strawberry has 7.7g of carbs for 100g and coconut has 15.2g of carbohydrates. the carbs in strawberries are made of 70% sugar, 30% dietary fiber and 0% starch, whereas the carbs in coconut comprise of 60% dietary fiber and 40% sugar.
Does strawberries or coconut contain more potassium?
Coconut is a rich source of potassium and it has 130% more potassium than strawberry - strawberry has 153mg of potassium in 100 grams and coconut has 356mg of potassium.