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  6. Coconut vs. Glutinous rice

Coconut vs. Glutinous rice — In-Depth Nutrition Comparison

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How are coconut and glutinous rice different?

  • Coconut has more manganese, copper, fiber, iron, phosphorus, potassium, selenium, magnesium, and zinc than glutinous rice.
  • Daily need coverage for saturated fat for coconut is 148% higher.
  • Coconut contains 36 times more potassium than glutinous rice. While coconut contains 356mg of potassium, glutinous rice contains only 10mg.
  • Glutinous rice has less saturated fat.
  • Coconut has a lower glycemic index (59) than glutinous rice (98).

Nuts, coconut meat, raw and Rice, white, glutinous, unenriched, cooked are the varieties used in this article.

Infographic

Coconut vs Glutinous rice 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Contains more MagnesiumMagnesium +540%
Contains more CalciumCalcium +600%
Contains more PotassiumPotassium +3460%
Contains more IronIron +1635.7%
Contains more CopperCopper +787.8%
Contains more ZincZinc +168.3%
Contains more PhosphorusPhosphorus +1312.5%
Contains more ManganeseManganese +472.5%
Contains more SeleniumSelenium +80.4%
Contains less SodiumSodium -75%

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
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B1Vitamin B1 +230%
Contains more Vitamin B2Vitamin B2 +53.8%
Contains more Vitamin B3Vitamin B3 +86.2%
Contains more Vitamin B5Vitamin B5 +39.5%
Contains more Vitamin B6Vitamin B6 +107.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2500%
Contains more CholineCholine +476.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Glutinous rice DV% diff.
Saturated fat 29.698g 0.039g 135%
Manganese 1.5mg 0.262mg 54%
Fats 33.49g 0.19g 51%
Copper 0.435mg 0.049mg 43%
Fiber 9g 1g 32%
Iron 2.43mg 0.14mg 29%
Phosphorus 113mg 8mg 15%
Calories 354kcal 97kcal 13%
Potassium 356mg 10mg 10%
Selenium 10.1µg 5.6µg 8%
Zinc 1.1mg 0.41mg 6%
Folate 26µg 1µg 6%
Magnesium 32mg 5mg 6%
Vitamin B1 0.066mg 0.02mg 4%
Vitamin C 3.3mg 0mg 4%
Monounsaturated fat 1.425g 0.07g 3%
Protein 3.33g 2.02g 3%
Choline 12.1mg 2.1mg 2%
Carbs 15.23g 21.09g 2%
Vitamin B3 0.54mg 0.29mg 2%
Vitamin B5 0.3mg 0.215mg 2%
Vitamin B6 0.054mg 0.026mg 2%
Polyunsaturated fat 0.366g 0.069g 2%
Vitamin E 0.24mg 0.04mg 1%
Calcium 14mg 2mg 1%
Vitamin B2 0.02mg 0.013mg 1%
Sodium 20mg 5mg 1%
Net carbs 6.23g 20.09g N/A
Sugar 6.23g 0.05g N/A
Vitamin K 0.2µg 0µg 0%
Tryptophan 0.039mg 0.023mg 0%
Threonine 0.121mg 0.072mg 0%
Isoleucine 0.131mg 0.087mg 0%
Leucine 0.247mg 0.167mg 0%
Lysine 0.147mg 0.073mg 0%
Methionine 0.062mg 0.047mg 0%
Phenylalanine 0.169mg 0.108mg 0%
Valine 0.202mg 0.123mg 0%
Histidine 0.077mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more ProteinProtein +64.9%
Contains more FatsFats +17526.3%
Contains more OtherOther +1271.4%
Contains more CarbsCarbs +38.5%
Contains more WaterWater +63.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +1935.7%
Contains more Poly. FatPolyunsaturated fat +430.4%
Contains less Sat. FatSaturated fat -99.9%

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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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.