White Bread vs. Coconut
Nutrition comparison of White Bread and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and coconut:
- Both white bread and coconut are high in calories, dietary fiber and iron.
- Coconut is an excellent source of potassium.
- White bread has more thiamin, riboflavin, niacin and folate.
- White bread is a great source of protein.
- White bread is an excellent source of calcium.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and coconut are high in calories. Coconut has 49% more calories than white bread - white bread has 238 calories per 100 grams and coconut has 354 calories.
For macronutrient ratios, white bread is heavier in protein, much heavier in carbs and much lighter in fat compared to coconut per calorie. White bread has a macronutrient ratio of 18:74:8 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Coconut | |
|---|---|---|
| Protein | 18% | 4% |
| Carbohydrates | 74% | 16% |
| Fat | 8% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and coconut has 65% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.
dietary fiber
Both white bread and coconut are high in dietary fiber. White bread is very similar to coconut for dietary fiber - white bread has 9.2g of dietary fiber per 100 grams and coconut has 9g of dietary fiber.
sugar
White bread and coconut contain similar amounts of sugar - white bread has 5g of sugar per 100 grams and coconut has 6.2g of sugar.
Protein
protein
White bread is a great source of protein and it has 220% more protein than coconut - white bread has 10.7g of protein per 100 grams and coconut has 3.3g of protein.
Fat
saturated fat
Coconut is high in saturated fat and white bread has 98% less saturated fat than coconut - white bread has 0.63g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.
trans fat
Both white bread and coconut are low in trans fat - white bread has 0.03g of trans fat per 100 grams and coconut does not contain significant amounts.
Vitamins
Vitamin C
Coconut has more Vitamin C than white bread - coconut has 3.3mg of Vitamin C per 100 grams and white bread does not contain significant amounts.
Vitamin A
White bread and coconut contain similar amounts of Vitamin A - white bread has 1.2ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
White bread and coconut contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and coconut has 0.24mg of Vitamin E.
Vitamin K
White bread and coconut contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and coconut has 0.2ug of Vitamin K.
The B Vitamins
White bread has more thiamin, riboflavin, niacin and folate. Both white bread and coconut contain significant amounts of pantothenic acid and Vitamin B6.
| White Bread | Coconut | |
|---|---|---|
| Thiamin | 0.51 MG | 0.066 MG |
| Riboflavin | 0.255 MG | 0.02 MG |
| Niacin | 4.455 MG | 0.54 MG |
| Pantothenic acid | 0.455 MG | 0.3 MG |
| Vitamin B6 | 0.08 MG | 0.054 MG |
| Folate | 127 UG | 26 UG |
Minerals
calcium
White bread is an excellent source of calcium and it has 47 times more calcium than coconut - white bread has 684mg of calcium per 100 grams and coconut has 14mg of calcium.
iron
Both white bread and coconut are high in iron. White bread has 101% more iron than coconut - white bread has 4.9mg of iron per 100 grams and coconut has 2.4mg of iron.
potassium
Coconut is an excellent source of potassium and it has 180% more potassium than white bread - white bread has 127mg of potassium per 100 grams and coconut has 356mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, white bread has more linoleic acid than coconut per 100 grams.
| White Bread | Coconut | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.879 G | 0.366 G |
| Total | 0.881 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: White Bread (Bread, white wheat) and Coconut (Nuts, coconut meat, raw) .
White Bread 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 white bread or coconut contain more calories in 100 grams?Both white bread and coconut are high in calories. Coconut has 50% more calories than white bread - white bread has 238 calories in 100g and coconut has 354 calories.
Does white bread or coconut have more carbohydrates?
By weight, white bread is high in carbohydrates and coconut has 70% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and coconut has 15.2g of carbohydrates.
Does white bread or coconut contain more calcium?
White bread is a rich source of calcium and it has 47 times more calcium than coconut - white bread has 684mg of calcium in 100 grams and coconut has 14mg of calcium.
Does white bread or coconut contain more iron?
Both white bread and coconut are high in iron. White bread has 100% more iron than coconut - white bread has 4.9mg of iron in 100 grams and coconut has 2.4mg of iron.
Does white bread or coconut contain more potassium?
Coconut is a rich source of potassium and it has 180% more potassium than white bread - white bread has 127mg of potassium in 100 grams and coconut has 356mg of potassium.