Coconut vs. Couscous — In-Depth Nutrition Comparison
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Summary of differences between coconut and couscous
- Coconut has more manganese, copper, fiber, iron, phosphorus, potassium, zinc, and magnesium; however, couscous is higher in selenium.
- Coconut covers your daily need for saturated fat, 148% more than couscous.
- Coconut has 18 times more manganese than couscous. While coconut has 1.5mg of manganese, couscous has only 0.084mg.
- Couscous has less saturated fat.
These are the specific foods used in this comparison Nuts, coconut meat, raw and Couscous, cooked.
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 | +300% |
| Contains more CalciumCalcium | +75% |
| Contains more PotassiumPotassium | +513.8% |
| Contains more IronIron | +539.5% |
| Contains more CopperCopper | +961% |
| Contains more ZincZinc | +323.1% |
| Contains more PhosphorusPhosphorus | +413.6% |
| Contains more ManganeseManganese | +1685.7% |
| Contains less SodiumSodium | -75% |
| Contains more SeleniumSelenium | +172.3% |
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 CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +84.6% |
| Contains more Vitamin KVitamin K | +100% |
| Contains more FolateFolate | +73.3% |
| Contains more CholineCholine | +266.7% |
| Contains more Vitamin B2Vitamin B2 | +35% |
| Contains more Vitamin B3Vitamin B3 | +82% |
| Contains more Vitamin B5Vitamin B5 | +23.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +20831.3% |
| Contains more OtherOther | +269.2% |
| Contains more ProteinProtein | +13.8% |
| Contains more CarbsCarbs | +52.5% |
| Contains more WaterWater | +54.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +6377.3% |
| Contains more Poly. FatPolyunsaturated fat | +471.9% |
| Contains less Sat. FatSaturated fat | -99.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 29.698g | 0.029g | 135% |
| Manganese | 1.5mg | 0.084mg | 62% |
| Fats | 33.49g | 0.16g | 51% |
| Copper | 0.435mg | 0.041mg | 44% |
| Selenium | 10.1µg | 27.5µg | 32% |
| Fiber | 9g | 1.4g | 30% |
| Iron | 2.43mg | 0.38mg | 26% |
| Phosphorus | 113mg | 22mg | 13% |
| Calories | 354kcal | 112kcal | 12% |
| Potassium | 356mg | 58mg | 9% |
| Zinc | 1.1mg | 0.26mg | 8% |
| Magnesium | 32mg | 8mg | 6% |
| Vitamin C | 3.3mg | 0mg | 4% |
| Monounsaturated fat | 1.425g | 0.022g | 4% |
| Carbs | 15.23g | 23.22g | 3% |
| Vitamin B3 | 0.54mg | 0.983mg | 3% |
| Folate | 26µg | 15µg | 3% |
| Polyunsaturated fat | 0.366g | 0.064g | 2% |
| Choline | 12.1mg | 3.3mg | 2% |
| Calcium | 14mg | 8mg | 1% |
| Sodium | 20mg | 5mg | 1% |
| Vitamin E | 0.24mg | 0.13mg | 1% |
| Protein | 3.33g | 3.79g | 1% |
| Vitamin B2 | 0.02mg | 0.027mg | 1% |
| Vitamin B5 | 0.3mg | 0.371mg | 1% |
| Net carbs | 6.23g | 21.82g | N/A |
| Sugar | 6.23g | 0.1g | N/A |
| Vitamin B1 | 0.066mg | 0.063mg | 0% |
| Vitamin B6 | 0.054mg | 0.051mg | 0% |
| Vitamin K | 0.2µg | 0.1µg | 0% |
| Tryptophan | 0.039mg | 0.049mg | 0% |
| Threonine | 0.121mg | 0.1mg | 0% |
| Isoleucine | 0.131mg | 0.147mg | 0% |
| Leucine | 0.247mg | 0.259mg | 0% |
| Lysine | 0.147mg | 0.073mg | 0% |
| Methionine | 0.062mg | 0.059mg | 0% |
| Phenylalanine | 0.169mg | 0.184mg | 0% |
| Valine | 0.202mg | 0.162mg | 0% |
| Histidine | 0.077mg | 0.077mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
7%
Minerals Daily Need Coverage Score
63%
22%
Comparison summary
Which food is lower in Sugar?
Couscous is lower in Sugar (difference - 6.13g)
Which food contains less Sodium?
Couscous contains less Sodium (difference - 15mg)
Which food is lower in Saturated fat?
Couscous is lower in Saturated fat (difference - 29.669g)
Which food is cheaper?
Couscous is cheaper (difference - $1.3)
Which food is lower in glycemic index?
Coconut is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Coconut is relatively richer in minerals
Which food is richer in vitamins?
Coconut is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)