Coconut vs. Amaranth — In-Depth Nutrition Comparison
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What are the main differences between coconut and amaranth?
- Coconut is richer in copper, manganese, fiber, selenium, and potassium, yet amaranth is richer in magnesium.
- Coconut's daily need coverage for copper is 32% higher.
- Coconut has 4 times more fiber than amaranth. Coconut has 9g of fiber, while amaranth has 2.1g.
- Coconut has a lower glycemic index than amaranth.
We used Nuts, coconut meat, raw and Amaranth grain, cooked types in this comparison.
Infographic
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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.
| Contains more PotassiumPotassium | +163.7% |
| Contains more IronIron | +15.7% |
| Contains more CopperCopper | +191.9% |
| Contains more ZincZinc | +27.9% |
| Contains more ManganeseManganese | +75.6% |
| Contains more SeleniumSelenium | +83.6% |
| Contains more MagnesiumMagnesium | +103.1% |
| Contains more CalciumCalcium | +235.7% |
| Contains more PhosphorusPhosphorus | +31% |
| Contains less SodiumSodium | -70% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +26.3% |
| Contains more Vitamin B1Vitamin B1 | +340% |
| Contains more Vitamin B3Vitamin B3 | +129.8% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +18.2% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B6Vitamin B6 | +109.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 29.698g | 135% | |
| Fats | 33.49g | 1.58g | 49% |
| Copper | 0.435mg | 0.149mg | 32% |
| Manganese | 1.5mg | 0.854mg | 28% |
| Fiber | 9g | 2.1g | 28% |
| Calories | 354kcal | 102kcal | 13% |
| Magnesium | 32mg | 65mg | 8% |
| Selenium | 10.1µg | 5.5µg | 8% |
| Starch | 16.23g | 7% | |
| Potassium | 356mg | 135mg | 7% |
| Vitamin B5 | 0.3mg | 6% | |
| Vitamin B6 | 0.054mg | 0.113mg | 5% |
| Phosphorus | 113mg | 148mg | 5% |
| Monounsaturated fat | 1.425g | 4% | |
| Vitamin B1 | 0.066mg | 0.015mg | 4% |
| Vitamin C | 3.3mg | 4% | |
| Iron | 2.43mg | 2.1mg | 4% |
| Calcium | 14mg | 47mg | 3% |
| Zinc | 1.1mg | 0.86mg | 2% |
| Vitamin B3 | 0.54mg | 0.235mg | 2% |
| Polyunsaturated fat | 0.366g | 2% | |
| Choline | 12.1mg | 2% | |
| Protein | 3.33g | 3.8g | 1% |
| Carbs | 15.23g | 18.69g | 1% |
| Folate | 26µg | 22µg | 1% |
| Sodium | 20mg | 6mg | 1% |
| Net carbs | 6.23g | 16.59g | N/A |
| Sugar | 6.23g | N/A | |
| Vitamin E | 0.24mg | 0.19mg | 0% |
| Vitamin B2 | 0.02mg | 0.022mg | 0% |
| Vitamin K | 0.2µg | 0% | |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.121mg | 0% | |
| Isoleucine | 0.131mg | 0% | |
| Leucine | 0.247mg | 0% | |
| Lysine | 0.147mg | 0% | |
| Methionine | 0.062mg | 0% | |
| Phenylalanine | 0.169mg | 0% | |
| Valine | 0.202mg | 0% | |
| Histidine | 0.077mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +2019.6% |
| Contains more OtherOther | +24.7% |
| Contains more ProteinProtein | +14.1% |
| Contains more CarbsCarbs | +22.7% |
| Contains more WaterWater | +59.9% |
