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Coconut vs. Ground beef — In-Depth Nutrition Comparison

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How are coconut and ground beef different?

  • Coconut is higher in manganese, copper, and fiber; however, ground beef is richer in vitamin B12, zinc, vitamin B3, vitamin B6, and selenium.
  • Daily need coverage for saturated fat for coconut is 118% higher.
  • Ground beef has less saturated fat.
  • Ground beef has a lower glycemic index (0) than coconut (59).

Nuts, coconut meat, raw and Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked are the varieties used in this article.

Infographic

Coconut vs Ground beef 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.
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 12% 9.9% 21% 85% 26% 159% 71% 9.5% 1.2% 104%
Contains more MagnesiumMagnesium +88.2%
Contains more PotassiumPotassium +47.7%
Contains more CopperCopper +450.6%
Contains less SodiumSodium -72.6%
Contains more ManganeseManganese +16566.7%
Contains more CalciumCalcium +135.7%
Contains more ZincZinc +430.9%
Contains more PhosphorusPhosphorus +46.9%
Contains more SeleniumSelenium +89.1%
~equal in Iron ~2.27mg

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.
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% 1% 2.4% 0% 13% 39% 75% 31% 72% 311% 7.3% 5.3% 40%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +29.4%
Contains more FolateFolate +271.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +755%
Contains more Vitamin B3Vitamin B3 +645.6%
Contains more Vitamin B5Vitamin B5 +70.7%
Contains more Vitamin B6Vitamin B6 +475.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1350%
Contains more CholineCholine +505%
~equal in Vitamin D ~0µg

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
24% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 g
Contains more FatsFats +117.9%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +616.8%
Contains more WaterWater +24.2%
Contains more OtherOther +149%

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
44% 53% 3%
Saturated fat: Sat. Fat 6.073 g
Monounsaturated fat: Mono. Fat 7.322 g
Polyunsaturated fat: Poly. Fat 0.408 g
Contains less Sat. FatSaturated fat -79.6%
Contains more Mono. FatMonounsaturated fat +413.8%
Contains more Poly. FatPolyunsaturated fat +11.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut Ground beef DV% diff.
Saturated fat 29.698g 6.073g 107%
Vitamin B12 0µg 2.49µg 104%
Manganese 1.5mg 0.009mg 65%
Zinc 1.1mg 5.84mg 43%
Protein 3.33g 23.87g 41%
Copper 0.435mg 0.079mg 40%
Fiber 9g 0g 36%
Cholesterol 0mg 88mg 29%
Fats 33.49g 15.37g 28%
Vitamin B3 0.54mg 4.026mg 22%
Vitamin B6 0.054mg 0.311mg 20%
Selenium 10.1µg 19.1µg 16%
Monounsaturated fat 1.425g 7.322g 15%
Vitamin B2 0.02mg 0.171mg 12%
Choline 12.1mg 73.2mg 11%
Phosphorus 113mg 166mg 8%
Calories 354kcal 241kcal 6%
Folate 26µg 7µg 5%
Carbs 15.23g 0g 5%
Magnesium 32mg 17mg 4%
Vitamin C 3.3mg 0mg 4%
Vitamin B5 0.3mg 0.512mg 4%
Potassium 356mg 241mg 3%
Iron 2.43mg 2.27mg 2%
Calcium 14mg 33mg 2%
Sodium 20mg 73mg 2%
Vitamin K 0.2µg 2.9µg 2%
Vitamin B1 0.066mg 0.051mg 1%
Vitamin E 0.24mg 0.12mg 1%
Net carbs 6.23g 0g N/A
Vitamin D 0IU 2IU 0%
Sugar 6.23g 0g N/A
Vitamin A 0µg 3µg 0%
Trans fat 1.173g N/A
Polyunsaturated fat 0.366g 0.408g 0%
Tryptophan 0.039mg 0.121mg 0%
Threonine 0.121mg 0.923mg 0%
Isoleucine 0.131mg 1.055mg 0%
Leucine 0.247mg 1.861mg 0%
Lysine 0.147mg 1.976mg 0%
Methionine 0.062mg 0.614mg 0%
Phenylalanine 0.169mg 0.931mg 0%
Valine 0.202mg 1.172mg 0%
Histidine 0.077mg 0.775mg 0%
Omega-6 - Gamma-linoleic acid 0.008g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Ground beef
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
46%
Ground beef
Minerals Daily Need Coverage Score
63%
Coconut
50%
Ground beef

Comparison summary

Which food is lower in Sugar?
Ground beef
Ground beef is lower in Sugar (difference - 6.23g)
Which food is lower in Saturated fat?
Ground beef
Ground beef is lower in Saturated fat (difference - 23.625g)
Which food is lower in glycemic index?
Ground beef
Ground beef is lower in glycemic index (difference - 59)
Which food is cheaper?
Ground beef
Ground beef is cheaper (difference - $0.6)
Which food is richer in vitamins?
Ground beef
Ground beef is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 53mg)
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. Ground beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/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.