Coconut vs. Garlic — In-Depth Nutrition Comparison
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How are coconut and garlic different?
- Coconut is higher in fiber, copper, and iron; however, garlic is richer in vitamin B6, vitamin C, calcium, vitamin B1, manganese, and selenium.
- Daily need coverage for saturated fat for coconut is 148% higher.
- Coconut contains 4 times more fiber than garlic. While coconut contains 9g of fiber, garlic contains only 2.1g.
- Garlic has less saturated fat.
- Garlic has a lower glycemic index (30) than coconut (59).
Nuts, coconut meat, raw and Garlic, raw are the varieties used in this article.
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 | +28% |
| Contains more IronIron | +42.9% |
| Contains more CopperCopper | +45.5% |
| Contains more CalciumCalcium | +1192.9% |
| Contains more PotassiumPotassium | +12.6% |
| Contains more PhosphorusPhosphorus | +35.4% |
| Contains less SodiumSodium | -15% |
| Contains more ManganeseManganese | +11.5% |
| Contains more SeleniumSelenium | +40.6% |
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 FolateFolate | +766.7% |
| Contains more Vitamin CVitamin C | +845.5% |
| Contains more Vitamin B1Vitamin B1 | +203% |
| Contains more Vitamin B2Vitamin B2 | +450% |
| Contains more Vitamin B3Vitamin B3 | +29.6% |
| Contains more Vitamin B5Vitamin B5 | +98.7% |
| Contains more Vitamin B6Vitamin B6 | +2187% |
| Contains more Vitamin KVitamin K | +750% |
| Contains more CholineCholine | +91.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +6598% |
| Contains more ProteinProtein | +91% |
| Contains more CarbsCarbs | +117.1% |
| Contains more WaterWater | +24.7% |
| Contains more OtherOther | +56.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +12854.5% |
| Contains more Poly. FatPolyunsaturated fat | +47% |
| Contains less Sat. FatSaturated fat | -99.7% |
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 Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Saturated fat | 29.698g | 0.089g | 135% |
| Vitamin B6 | 0.054mg | 1.235mg | 91% |
| Fats | 33.49g | 0.5g | 51% |
| Vitamin C | 3.3mg | 31.2mg | 31% |
| Fiber | 9g | 2.1g | 28% |
| Calcium | 14mg | 181mg | 17% |
| Copper | 0.435mg | 0.299mg | 15% |
| Vitamin B1 | 0.066mg | 0.2mg | 11% |
| Calories | 354kcal | 149kcal | 10% |
| Iron | 2.43mg | 1.7mg | 9% |
| Manganese | 1.5mg | 1.672mg | 7% |
| Selenium | 10.1µg | 14.2µg | 7% |
| Vitamin B2 | 0.02mg | 0.11mg | 7% |
| Vitamin B5 | 0.3mg | 0.596mg | 6% |
| Phosphorus | 113mg | 153mg | 6% |
| Folate | 26µg | 3µg | 6% |
| Protein | 3.33g | 6.36g | 6% |
| Carbs | 15.23g | 33.06g | 6% |
| Monounsaturated fat | 1.425g | 0.011g | 4% |
| Magnesium | 32mg | 25mg | 2% |
| Choline | 12.1mg | 23.2mg | 2% |
| Polyunsaturated fat | 0.366g | 0.249g | 1% |
| Vitamin K | 0.2µg | 1.7µg | 1% |
| Vitamin B3 | 0.54mg | 0.7mg | 1% |
| Vitamin E | 0.24mg | 0.08mg | 1% |
| Zinc | 1.1mg | 1.16mg | 1% |
| Potassium | 356mg | 401mg | 1% |
| Net carbs | 6.23g | 30.96g | N/A |
| Sugar | 6.23g | 1g | N/A |
| Sodium | 20mg | 17mg | 0% |
| Tryptophan | 0.039mg | 0.066mg | 0% |
| Threonine | 0.121mg | 0.157mg | 0% |
| Isoleucine | 0.131mg | 0.217mg | 0% |
| Leucine | 0.247mg | 0.308mg | 0% |
| Lysine | 0.147mg | 0.273mg | 0% |
| Methionine | 0.062mg | 0.076mg | 0% |
| Phenylalanine | 0.169mg | 0.183mg | 0% |
| Valine | 0.202mg | 0.291mg | 0% |
| Histidine | 0.077mg | 0.113mg | 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%
41%
Minerals Daily Need Coverage Score
63%
67%
Comparison summary
Which food is lower in Sugar?
Garlic is lower in Sugar (difference - 5.23g)
Which food contains less Sodium?
Garlic contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Garlic is lower in Saturated fat (difference - 29.609g)
Which food is lower in glycemic index?
Garlic is lower in glycemic index (difference - 29)
Which food is cheaper?
Garlic is cheaper (difference - $2)
Which food is richer in vitamins?
Garlic is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.