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  6. Coconut vs. Garlic

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 from 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.

Nuts, coconut meat, raw and Garlic, raw are the varieties used in this article.

Infographic

Coconut vs Garlic 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
Coconut
3
:
7
Garlic
Garlic
Contains more Iron +42.9%
Contains more Magnesium +28%
Contains more Copper +45.5%
Contains more Calcium +1192.9%
Contains more Phosphorus +35.4%
Contains more Potassium +12.6%
Contains less Sodium -15%
Contains more Manganese +11.5%
Contains more Selenium +40.6%
Equal in Zinc - 1.16
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Contains more Iron +42.9%
Contains more Magnesium +28%
Contains more Copper +45.5%
Contains more Calcium +1192.9%
Contains more Phosphorus +35.4%
Contains more Potassium +12.6%
Contains less Sodium -15%
Contains more Manganese +11.5%
Contains more Selenium +40.6%
Equal in Zinc - 1.16

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
Coconut
2
:
8
Garlic
Garlic
Contains more Vitamin E +200%
Contains more Folate +766.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +845.5%
Contains more Vitamin B1 +203%
Contains more Vitamin B2 +450%
Contains more Vitamin B3 +29.6%
Contains more Vitamin B5 +98.7%
Contains more Vitamin B6 +2187%
Contains more Vitamin K +750%
Coconut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Garlic
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
Contains more Vitamin E +200%
Contains more Folate +766.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +845.5%
Contains more Vitamin B1 +203%
Contains more Vitamin B2 +450%
Contains more Vitamin B3 +29.6%
Contains more Vitamin B5 +98.7%
Contains more Vitamin B6 +2187%
Contains more Vitamin K +750%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut
Coconut
1
:
4
Garlic
Garlic
Contains more Fats +6598%
Contains more Protein +91%
Contains more Carbs +117.1%
Contains more Water +24.7%
Contains more Other +56.3%
Coconut
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more Fats +6598%
Contains more Protein +91%
Contains more Carbs +117.1%
Contains more Water +24.7%
Contains more Other +56.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut
Coconut
2
:
1
Garlic
Garlic
Contains more Monounsaturated Fat +12854.5%
Contains more Polyunsaturated fat +47%
Contains less Saturated Fat -99.7%
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Contains more Monounsaturated Fat +12854.5%
Contains more Polyunsaturated fat +47%
Contains less Saturated 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.
Coconut Garlic
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Coconut Garlic Opinion
Net carbs 6.23g 30.96g Garlic
Protein 3.33g 6.36g Garlic
Fats 33.49g 0.5g Coconut
Carbs 15.23g 33.06g Garlic
Calories 354kcal 149kcal Coconut
Sugar 6.23g 1g Garlic
Fiber 9g 2.1g Coconut
Calcium 14mg 181mg Garlic
Iron 2.43mg 1.7mg Coconut
Magnesium 32mg 25mg Coconut
Phosphorus 113mg 153mg Garlic
Potassium 356mg 401mg Garlic
Sodium 20mg 17mg Garlic
Zinc 1.1mg 1.16mg Garlic
Copper 0.435mg 0.299mg Coconut
Manganese 1.5mg 1.672mg Garlic
Selenium 10.1µg 14.2µg Garlic
Vitamin A 0IU 9IU Garlic
Vitamin E 0.24mg 0.08mg Coconut
Vitamin C 3.3mg 31.2mg Garlic
Vitamin B1 0.066mg 0.2mg Garlic
Vitamin B2 0.02mg 0.11mg Garlic
Vitamin B3 0.54mg 0.7mg Garlic
Vitamin B5 0.3mg 0.596mg Garlic
Vitamin B6 0.054mg 1.235mg Garlic
Folate 26µg 3µg Coconut
Vitamin K 0.2µg 1.7µg Garlic
Tryptophan 0.039mg 0.066mg Garlic
Threonine 0.121mg 0.157mg Garlic
Isoleucine 0.131mg 0.217mg Garlic
Leucine 0.247mg 0.308mg Garlic
Lysine 0.147mg 0.273mg Garlic
Methionine 0.062mg 0.076mg Garlic
Phenylalanine 0.169mg 0.183mg Garlic
Valine 0.202mg 0.291mg Garlic
Histidine 0.077mg 0.113mg Garlic
Saturated Fat 29.698g 0.089g Garlic
Monounsaturated Fat 1.425g 0.011g Coconut
Polyunsaturated fat 0.366g 0.249g Coconut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Garlic
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Coconut
43%
Garlic
Minerals Daily Need Coverage Score
63%
Coconut
67%
Garlic

Comparison summary

Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 5.23g)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 29.609g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 29)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $2)
Which food is richer in vitamins?
Garlic
Garlic is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.