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  6. Coconut vs. Lamb

Coconut vs. Lamb — In-Depth Nutrition Comparison

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What are the main differences between Coconut and Lamb?

  • Coconut is richer in Manganese, Fiber, and Copper, yet Lamb is richer in Vitamin B12, Vitamin B3, Zinc, Selenium, and Vitamin B2.
  • Lamb's daily need coverage for Vitamin B12 is 106% higher.
  • Lamb contains less Saturated Fat.

We used Nuts, coconut meat, raw and Lamb, domestic, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4" fat, choice, cooked types in this comparison.

Infographic

Coconut vs Lamb infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Coconut
Coconut
6
:
4
Lamb
Lamb
Contains more Iron +29.3%
Contains more Magnesium +39.1%
Contains more Potassium +14.8%
Contains less Sodium -72.2%
Contains more Copper +265.5%
Contains more Manganese +6718.2%
Contains more Calcium +21.4%
Contains more Phosphorus +66.4%
Contains more Zinc +305.5%
Contains more Selenium +161.4%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Lamb
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 71% 17% 81% 28% 10% 122% 40% 3% 144%
Contains more Iron +29.3%
Contains more Magnesium +39.1%
Contains more Potassium +14.8%
Contains less Sodium -72.2%
Contains more Copper +265.5%
Contains more Manganese +6718.2%
Contains more Calcium +21.4%
Contains more Phosphorus +66.4%
Contains more Zinc +305.5%
Contains more Selenium +161.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Coconut
Coconut
3
:
8
Lamb
Lamb
Contains more Vitamin E +71.4%
Contains more Vitamin C +∞%
Contains more Folate +44.4%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +51.5%
Contains more Vitamin B2 +1150%
Contains more Vitamin B3 +1133.3%
Contains more Vitamin B5 +120%
Contains more Vitamin B6 +140.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +2200%
Coconut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Lamb
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 3% 0% 25% 58% 125% 40% 30% 14% 319% 12%
Contains more Vitamin E +71.4%
Contains more Vitamin C +∞%
Contains more Folate +44.4%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +51.5%
Contains more Vitamin B2 +1150%
Contains more Vitamin B3 +1133.3%
Contains more Vitamin B5 +120%
Contains more Vitamin B6 +140.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +2200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut
Coconut
3
:
2
Lamb
Lamb
Contains more Fats +59.9%
Contains more Carbs +∞%
Contains more Other +17.1%
Contains more Protein +636.3%
Contains more Water +14.3%
Coconut
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Lamb
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
Contains more Fats +59.9%
Contains more Carbs +∞%
Contains more Other +17.1%
Contains more Protein +636.3%
Contains more Water +14.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut
Coconut
0
:
3
Lamb
Lamb
Contains less Saturated Fat -70.3%
Contains more Monounsaturated Fat +518.9%
Contains more Polyunsaturated fat +312.6%
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Lamb
46% 46% 8%
Saturated Fat: 8.83 g
Monounsaturated Fat: 8.82 g
Polyunsaturated fat: 1.51 g
Contains less Saturated Fat -70.3%
Contains more Monounsaturated Fat +518.9%
Contains more Polyunsaturated fat +312.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut Lamb
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Coconut Lamb Opinion
Net carbs 6.23g 0g Coconut
Protein 3.33g 24.52g Lamb
Fats 33.49g 20.94g Coconut
Carbs 15.23g 0g Coconut
Calories 354kcal 294kcal Coconut
Sugar 6.23g 0g Lamb
Fiber 9g 0g Coconut
Calcium 14mg 17mg Lamb
Iron 2.43mg 1.88mg Coconut
Magnesium 32mg 23mg Coconut
Phosphorus 113mg 188mg Lamb
Potassium 356mg 310mg Coconut
Sodium 20mg 72mg Coconut
Zinc 1.1mg 4.46mg Lamb
Copper 0.435mg 0.119mg Coconut
Manganese 1.5mg 0.022mg Coconut
Selenium 10.1µg 26.4µg Lamb
Vitamin E 0.24mg 0.14mg Coconut
Vitamin D 0IU 2IU Lamb
Vitamin D 0µg 0.1µg Lamb
Vitamin C 3.3mg 0mg Coconut
Vitamin B1 0.066mg 0.1mg Lamb
Vitamin B2 0.02mg 0.25mg Lamb
Vitamin B3 0.54mg 6.66mg Lamb
Vitamin B5 0.3mg 0.66mg Lamb
Vitamin B6 0.054mg 0.13mg Lamb
Folate 26µg 18µg Coconut
Vitamin B12 0µg 2.55µg Lamb
Vitamin K 0.2µg 4.6µg Lamb
Tryptophan 0.039mg 0.287mg Lamb
Threonine 0.121mg 1.05mg Lamb
Isoleucine 0.131mg 1.183mg Lamb
Leucine 0.247mg 1.908mg Lamb
Lysine 0.147mg 2.166mg Lamb
Methionine 0.062mg 0.629mg Lamb
Phenylalanine 0.169mg 0.998mg Lamb
Valine 0.202mg 1.323mg Lamb
Histidine 0.077mg 0.777mg Lamb
Cholesterol 0mg 97mg Coconut
Saturated Fat 29.698g 8.83g Lamb
Monounsaturated Fat 1.425g 8.82g Lamb
Polyunsaturated fat 0.366g 1.51g Lamb

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Lamb
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Coconut
52%
Lamb
Minerals Daily Need Coverage Score
63%
Coconut
52%
Lamb

Comparison summary

Which food is lower in Sugar?
Lamb
Lamb is lower in Sugar (difference - 6.23g)
Which food is lower in Saturated Fat?
Lamb
Lamb is lower in Saturated Fat (difference - 20.868g)
Which food is lower in glycemic index?
Lamb
Lamb is lower in glycemic index (difference - 59)
Which food is cheaper?
Lamb
Lamb is cheaper (difference - $0.3)
Which food is richer in vitamins?
Lamb
Lamb is relatively richer in vitamins
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 52mg)
Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 97mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Lamb - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.