Coconut vs. Groat — In-Depth Nutrition Comparison
Compare
Important differences between coconut and groat
- Coconut has more manganese; however, groat has more copper, magnesium, vitamin B3, phosphorus, vitamin B2, vitamin B5, vitamin B6, and zinc.
- Coconut's daily need coverage for saturated fat is 145% more.
- Groat is lower in saturated fat.
The food varieties used in the comparison are Nuts, coconut meat, raw and Buckwheat.
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.
| Contains more ManganeseManganese | +15.4% |
| Contains more SeleniumSelenium | +21.7% |
| Contains more MagnesiumMagnesium | +621.9% |
| Contains more CalciumCalcium | +28.6% |
| Contains more PotassiumPotassium | +29.2% |
| Contains more CopperCopper | +152.9% |
| Contains more ZincZinc | +118.2% |
| Contains more PhosphorusPhosphorus | +207.1% |
| Contains less SodiumSodium | -95% |
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 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +53% |
| Contains more Vitamin B2Vitamin B2 | +2025% |
| Contains more Vitamin B3Vitamin B3 | +1200% |
| Contains more Vitamin B5Vitamin B5 | +311% |
| Contains more Vitamin B6Vitamin B6 | +288.9% |
| Contains more FolateFolate | +15.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 29.698g | 0.741g | 132% |
| Copper | 0.435mg | 1.1mg | 74% |
| Magnesium | 32mg | 231mg | 47% |
| Fats | 33.49g | 3.4g | 46% |
| Vitamin B3 | 0.54mg | 7.02mg | 41% |
| Phosphorus | 113mg | 347mg | 33% |
| Vitamin B2 | 0.02mg | 0.425mg | 31% |
| Protein | 3.33g | 13.25g | 20% |
| Vitamin B5 | 0.3mg | 1.233mg | 19% |
| Carbs | 15.23g | 71.5g | 19% |
| Zinc | 1.1mg | 2.4mg | 12% |
| Vitamin B6 | 0.054mg | 0.21mg | 12% |
| Manganese | 1.5mg | 1.3mg | 9% |
| Fiber | 9g | 10g | 4% |
| Polyunsaturated fat | 0.366g | 1.039g | 4% |
| Vitamin C | 3.3mg | 0mg | 4% |
| Iron | 2.43mg | 2.2mg | 3% |
| Selenium | 10.1µg | 8.3µg | 3% |
| Potassium | 356mg | 460mg | 3% |
| Vitamin B1 | 0.066mg | 0.101mg | 3% |
| Choline | 12.1mg | 2% | |
| Vitamin E | 0.24mg | 2% | |
| Folate | 26µg | 30µg | 1% |
| Monounsaturated fat | 1.425g | 1.04g | 1% |
| Calories | 354kcal | 343kcal | 1% |
| Sodium | 20mg | 1mg | 1% |
| Net carbs | 6.23g | 61.5g | N/A |
| Calcium | 14mg | 18mg | 0% |
| Sugar | 6.23g | N/A | |
| Vitamin K | 0.2µg | 0% | |
| Tryptophan | 0.039mg | 0.192mg | 0% |
| Threonine | 0.121mg | 0.506mg | 0% |
| Isoleucine | 0.131mg | 0.498mg | 0% |
| Leucine | 0.247mg | 0.832mg | 0% |
| Lysine | 0.147mg | 0.672mg | 0% |
| Methionine | 0.062mg | 0.172mg | 0% |
| Phenylalanine | 0.169mg | 0.52mg | 0% |
| Valine | 0.202mg | 0.678mg | 0% |
| Histidine | 0.077mg | 0.309mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +885% |
| Contains more WaterWater | +381.9% |
| Contains more ProteinProtein | +297.9% |
| Contains more CarbsCarbs | +369.5% |
| Contains more OtherOther | +118.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +37% |
| Contains less Sat. FatSaturated fat | -97.5% |
| Contains more Poly. FatPolyunsaturated fat | +183.9% |
