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  6. Coconut vs. Groat

Coconut vs. Groat — In-Depth Nutrition Comparison

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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

Coconut vs Groat 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
Groat
Groat
Contains more Iron +10.5%
Contains more Manganese +15.4%
Contains more Selenium +21.7%
Contains more Calcium +28.6%
Contains more Magnesium +621.9%
Contains more Phosphorus +207.1%
Contains more Potassium +29.2%
Contains less Sodium -95%
Contains more Zinc +118.2%
Contains more Copper +152.9%
Equal in Iron - 2.2
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Contains more Iron +10.5%
Contains more Manganese +15.4%
Contains more Selenium +21.7%
Contains more Calcium +28.6%
Contains more Magnesium +621.9%
Contains more Phosphorus +207.1%
Contains more Potassium +29.2%
Contains less Sodium -95%
Contains more Zinc +118.2%
Contains more Copper +152.9%
Equal in Iron - 2.2

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
3
:
6
Groat
Groat
Contains more Vitamin C +∞%
Contains more Vitamin B1 +53%
Contains more Vitamin B2 +2025%
Contains more Vitamin B3 +1200%
Contains more Vitamin B5 +311%
Contains more Vitamin B6 +288.9%
Contains more Folate +15.4%
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%
Groat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +53%
Contains more Vitamin B2 +2025%
Contains more Vitamin B3 +1200%
Contains more Vitamin B5 +311%
Contains more Vitamin B6 +288.9%
Contains more Folate +15.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut
Coconut
2
:
3
Groat
Groat
Contains more Fats +885%
Contains more Water +381.9%
Contains more Protein +297.9%
Contains more Carbs +369.5%
Contains more Other +118.8%
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
Groat
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more Fats +885%
Contains more Water +381.9%
Contains more Protein +297.9%
Contains more Carbs +369.5%
Contains more Other +118.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut
Coconut
1
:
2
Groat
Groat
Contains more Monounsaturated Fat +37%
Contains less Saturated Fat -97.5%
Contains more Polyunsaturated fat +183.9%
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Groat
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Contains more Monounsaturated Fat +37%
Contains less Saturated Fat -97.5%
Contains more Polyunsaturated fat +183.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut Groat
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Coconut Groat Opinion
Net carbs 6.23g 61.5g Groat
Protein 3.33g 13.25g Groat
Fats 33.49g 3.4g Coconut
Carbs 15.23g 71.5g Groat
Calories 354kcal 343kcal Coconut
Sugar 6.23g Groat
Fiber 9g 10g Groat
Calcium 14mg 18mg Groat
Iron 2.43mg 2.2mg Coconut
Magnesium 32mg 231mg Groat
Phosphorus 113mg 347mg Groat
Potassium 356mg 460mg Groat
Sodium 20mg 1mg Groat
Zinc 1.1mg 2.4mg Groat
Copper 0.435mg 1.1mg Groat
Manganese 1.5mg 1.3mg Coconut
Selenium 10.1µg 8.3µg Coconut
Vitamin E 0.24mg Coconut
Vitamin C 3.3mg 0mg Coconut
Vitamin B1 0.066mg 0.101mg Groat
Vitamin B2 0.02mg 0.425mg Groat
Vitamin B3 0.54mg 7.02mg Groat
Vitamin B5 0.3mg 1.233mg Groat
Vitamin B6 0.054mg 0.21mg Groat
Folate 26µg 30µg Groat
Vitamin K 0.2µg Coconut
Tryptophan 0.039mg 0.192mg Groat
Threonine 0.121mg 0.506mg Groat
Isoleucine 0.131mg 0.498mg Groat
Leucine 0.247mg 0.832mg Groat
Lysine 0.147mg 0.672mg Groat
Methionine 0.062mg 0.172mg Groat
Phenylalanine 0.169mg 0.52mg Groat
Valine 0.202mg 0.678mg Groat
Histidine 0.077mg 0.309mg Groat
Saturated Fat 29.698g 0.741g Groat
Monounsaturated Fat 1.425g 1.04g Coconut
Polyunsaturated fat 0.366g 1.039g Groat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Groat
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
33%
Groat
Minerals Daily Need Coverage Score
63%
Coconut
109%
Groat

Comparison summary

Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 6.23g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 28.957g)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2.6)
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.
Which food is richer in vitamins?
?
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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.