Coconut vs. Arborio rice — In-Depth Nutrition Comparison

Compare

What are the differences between coconut and arborio rice?

Coconut is higher in manganese, copper, iron, phosphorus, potassium, and zinc, yet arborio rice is higher in folate, vitamin B1, and vitamin B3.
Coconut's daily need coverage for saturated fat is 148% more.
Coconut has 14 times more potassium than arborio rice. While coconut has 356mg of potassium, arborio rice has only 26mg.
The amount of saturated fat in arborio rice is lower.

We used Nuts, coconut meat, raw and Rice, white, short-grain, enriched, cooked types in this article.

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

Arborio rice

Contains more MagnesiumMagnesium	+300%
Contains more CalciumCalcium	+1300%
Contains more PotassiumPotassium	+1269.2%
Contains more IronIron	+66.4%
Contains more CopperCopper	+504.2%
Contains more ZincZinc	+175%
Contains more PhosphorusPhosphorus	+242.4%
Contains more ManganeseManganese	+320.2%
Contains more SeleniumSelenium	+34.7%

Contains less SodiumSodium

-100%

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

Arborio rice

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+25%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+∞%

Contains more Vitamin B1Vitamin B1	+148.5%
Contains more Vitamin B3Vitamin B3	+176.5%
Contains more Vitamin B5Vitamin B5	+32.3%
Contains more FolateFolate	+126.9%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.059mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	29.698g	0.051g	135%
Fats	33.49g	0.19g	51%
Manganese	1.5mg	0.357mg	50%
Copper	0.435mg	0.072mg	40%
Fiber	9g		36%
Iron	2.43mg	1.46mg	12%
Calories	354kcal	130kcal	11%
Phosphorus	113mg	33mg	11%
Potassium	356mg	26mg	10%
Folate	26µg	59µg	8%
Vitamin B1	0.066mg	0.164mg	8%
Zinc	1.1mg	0.4mg	6%
Magnesium	32mg	8mg	6%
Vitamin B3	0.54mg	1.493mg	6%
Carbs	15.23g	28.73g	5%
Selenium	10.1µg	7.5µg	5%
Vitamin C	3.3mg	0mg	4%
Monounsaturated fat	1.425g	0.058g	3%
Choline	12.1mg		2%
Vitamin E	0.24mg		2%
Protein	3.33g	2.36g	2%
Polyunsaturated fat	0.366g	0.05g	2%
Vitamin B5	0.3mg	0.397mg	2%
Sodium	20mg	0mg	1%
Calcium	14mg	1mg	1%
Net carbs	6.23g	28.73g	N/A
Sugar	6.23g		N/A
Vitamin B2	0.02mg	0.016mg	0%
Vitamin B6	0.054mg	0.059mg	0%
Vitamin K	0.2µg		0%
Tryptophan	0.039mg	0.027mg	0%
Threonine	0.121mg	0.084mg	0%
Isoleucine	0.131mg	0.102mg	0%
Leucine	0.247mg	0.195mg	0%
Lysine	0.147mg	0.085mg	0%
Methionine	0.062mg	0.056mg	0%
Phenylalanine	0.169mg	0.126mg	0%
Valine	0.202mg	0.144mg	0%
Histidine	0.077mg	0.056mg	0%