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  6. Lamb vs. Coconut

Lamb vs. Coconut — In-Depth Nutrition Comparison

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What are the main differences between Lamb and Coconut?

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

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

Infographic

Lamb vs Coconut 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.
Lamb
Lamb
4
:
6
Coconut
Coconut
Contains more Calcium +21.4%
Contains more Phosphorus +66.4%
Contains more Zinc +305.5%
Contains more Selenium +161.4%
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%
Lamb
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 71% 17% 81% 28% 10% 122% 40% 3% 144%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Contains more Calcium +21.4%
Contains more Phosphorus +66.4%
Contains more Zinc +305.5%
Contains more Selenium +161.4%
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%

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.
Lamb
Lamb
8
:
3
Coconut
Coconut
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%
Contains more Vitamin E +71.4%
Contains more Vitamin C +∞%
Contains more Folate +44.4%
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%
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%
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%
Contains more Vitamin E +71.4%
Contains more Vitamin C +∞%
Contains more Folate +44.4%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lamb
Lamb
3
:
0
Coconut
Coconut
Contains less Saturated Fat -70.3%
Contains more Monounsaturated Fat +518.9%
Contains more Polyunsaturated fat +312.6%
Lamb
46% 46% 8%
Saturated Fat: 8.83 g
Monounsaturated Fat: 8.82 g
Polyunsaturated fat: 1.51 g
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 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.
Lamb Coconut
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 Lamb Coconut Opinion
Net carbs 0g 6.23g Coconut
Protein 24.52g 3.33g Lamb
Fats 20.94g 33.49g Coconut
Carbs 0g 15.23g Coconut
Calories 294kcal 354kcal Coconut
Sugar 0g 6.23g Lamb
Fiber 0g 9g Coconut
Calcium 17mg 14mg Lamb
Iron 1.88mg 2.43mg Coconut
Magnesium 23mg 32mg Coconut
Phosphorus 188mg 113mg Lamb
Potassium 310mg 356mg Coconut
Sodium 72mg 20mg Coconut
Zinc 4.46mg 1.1mg Lamb
Copper 0.119mg 0.435mg Coconut
Manganese 0.022mg 1.5mg Coconut
Selenium 26.4µg 10.1µg Lamb
Vitamin E 0.14mg 0.24mg Coconut
Vitamin D 2IU 0IU Lamb
Vitamin D 0.1µg 0µg Lamb
Vitamin C 0mg 3.3mg Coconut
Vitamin B1 0.1mg 0.066mg Lamb
Vitamin B2 0.25mg 0.02mg Lamb
Vitamin B3 6.66mg 0.54mg Lamb
Vitamin B5 0.66mg 0.3mg Lamb
Vitamin B6 0.13mg 0.054mg Lamb
Folate 18µg 26µg Coconut
Vitamin B12 2.55µg 0µg Lamb
Vitamin K 4.6µg 0.2µg Lamb
Tryptophan 0.287mg 0.039mg Lamb
Threonine 1.05mg 0.121mg Lamb
Isoleucine 1.183mg 0.131mg Lamb
Leucine 1.908mg 0.247mg Lamb
Lysine 2.166mg 0.147mg Lamb
Methionine 0.629mg 0.062mg Lamb
Phenylalanine 0.998mg 0.169mg Lamb
Valine 1.323mg 0.202mg Lamb
Histidine 0.777mg 0.077mg Lamb
Cholesterol 97mg 0mg Coconut
Saturated Fat 8.83g 29.698g Lamb
Monounsaturated Fat 8.82g 1.425g Lamb
Polyunsaturated fat 1.51g 0.366g Lamb

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lamb Coconut
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
52%
Lamb
8%
Coconut
Minerals Daily Need Coverage Score
52%
Lamb
63%
Coconut

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