Coconut vs. Cereal — In-Depth Nutrition Comparison
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Important differences between coconut and cereal
- Coconut has less vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, and vitamin C.
- Cereal's daily need coverage for vitamin B1 is 519% more.
- Coconut has 114 times more saturated fat than cereal. Coconut has 29.698g of saturated fat, while cereal has 0.26g.
The food varieties used in the comparison are Nuts, coconut meat, raw and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).
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 MagnesiumMagnesium | +68.4% |
| Contains more CalciumCalcium | +40% |
| Contains more PotassiumPotassium | +239% |
| Contains more CopperCopper | +217.5% |
| Contains more PhosphorusPhosphorus | +46.8% |
| Contains less SodiumSodium | -97.5% |
| Contains more ManganeseManganese | +89.9% |
| Contains more SeleniumSelenium | +60.3% |
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 EVitamin E | +200% |
| Contains more Vitamin B5Vitamin B5 | +32.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +1066.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +9427.3% |
| Contains more Vitamin B2Vitamin B2 | +19250% |
| Contains more Vitamin B3Vitamin B3 | +5385.2% |
| Contains more Vitamin B6Vitamin B6 | +10985.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.066mg | 6.288mg | 519% |
| Vitamin B6 | 0.054mg | 5.986mg | 456% |
| Iron | 2.43mg | 34.06mg | 395% |
| Vitamin B2 | 0.02mg | 3.87mg | 296% |
| Vitamin B3 | 0.54mg | 29.62mg | 182% |
| Saturated fat | 29.698g | 0.26g | 134% |
| Vitamin A | 0µg | 814µg | 90% |
| Zinc | 1.1mg | 7.6mg | 59% |
| Fats | 33.49g | 1.08g | 50% |
| Vitamin C | 3.3mg | 38.5mg | 39% |
| Sodium | 20mg | 795mg | 34% |
| Copper | 0.435mg | 0.137mg | 33% |
| Manganese | 1.5mg | 0.79mg | 31% |
| Fiber | 9g | 1.4g | 30% |
| Carbs | 15.23g | 86.85g | 24% |
| Folate | 26µg | 7% | |
| Selenium | 10.1µg | 6.3µg | 7% |
| Potassium | 356mg | 105mg | 7% |
| Protein | 3.33g | 6.06g | 5% |
| Phosphorus | 113mg | 77mg | 5% |
| Magnesium | 32mg | 19mg | 3% |
| Monounsaturated fat | 1.425g | 0.204g | 3% |
| Choline | 12.1mg | 2% | |
| Calories | 354kcal | 378kcal | 1% |
| Vitamin B5 | 0.3mg | 0.226mg | 1% |
| Vitamin E | 0.24mg | 0.08mg | 1% |
| Net carbs | 6.23g | 85.45g | N/A |
| Calcium | 14mg | 10mg | 0% |
| Sugar | 6.23g | 10.35g | N/A |
| Vitamin K | 0.2µg | 0µg | 0% |
| Polyunsaturated fat | 0.366g | 0.354g | 0% |
| Tryptophan | 0.039mg | 0.066mg | 0% |
| Threonine | 0.121mg | 0.241mg | 0% |
| Isoleucine | 0.131mg | 0.26mg | 0% |
| Leucine | 0.247mg | 0.767mg | 0% |
| Lysine | 0.147mg | 0.113mg | 0% |
| Methionine | 0.062mg | 0.13mg | 0% |
| Phenylalanine | 0.169mg | 0.365mg | 0% |
| Valine | 0.202mg | 0.344mg | 0% |
| Histidine | 0.077mg | 0.162mg | 0% |
| Fructose | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +3000.9% |
| Contains more WaterWater | +1143.1% |
| Contains more ProteinProtein | +82% |
| Contains more CarbsCarbs | +470.3% |
| Contains more OtherOther | +132.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +598.5% |
| Contains less Sat. FatSaturated fat | -99.1% |
~equal in
Polyunsaturated fat
~0.354g
