Coconut vs. Hummus — In-Depth Nutrition Comparison
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Important differences between coconut and hummus
- Coconut has more manganese, selenium, and fiber; however, hummus has more folate, vitamin B6, copper, vitamin B1, and magnesium.
- Coconut's daily need coverage for saturated fat is 141% more.
- Coconut has 4 times more selenium than hummus. Coconut has 10.1µg of selenium, while hummus has 2.6µg.
- Hummus is lower in saturated fat.
- Coconut has a higher glycemic index than hummus.
The food varieties used in the comparison are Nuts, coconut meat, raw and Hummus, commercial.
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.
| Contains more PotassiumPotassium | +56.1% |
| Contains less SodiumSodium | -94.7% |
| Contains more ManganeseManganese | +94% |
| Contains more SeleniumSelenium | +288.5% |
| Contains more MagnesiumMagnesium | +121.9% |
| Contains more CalciumCalcium | +171.4% |
| Contains more CopperCopper | +21.1% |
| Contains more ZincZinc | +66.4% |
| Contains more PhosphorusPhosphorus | +55.8% |
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 B5Vitamin B5 | +127.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +172.7% |
| Contains more Vitamin B2Vitamin B2 | +220% |
| Contains more Vitamin B6Vitamin B6 | +270.4% |
| Contains more FolateFolate | +219.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 29.698g | 1.437g | 128% |
| Fats | 33.49g | 9.6g | 37% |
| Manganese | 1.5mg | 0.773mg | 32% |
| Polyunsaturated fat | 0.366g | 3.613g | 22% |
| Sodium | 20mg | 379mg | 16% |
| Folate | 26µg | 83µg | 14% |
| Selenium | 10.1µg | 2.6µg | 14% |
| Fiber | 9g | 6g | 12% |
| Vitamin B6 | 0.054mg | 0.2mg | 11% |
| Vitamin B1 | 0.066mg | 0.18mg | 10% |
| Copper | 0.435mg | 0.527mg | 10% |
| Phosphorus | 113mg | 176mg | 9% |
| Protein | 3.33g | 7.9g | 9% |
| Calories | 354kcal | 166kcal | 9% |
| Magnesium | 32mg | 71mg | 9% |
| Zinc | 1.1mg | 1.83mg | 7% |
| Monounsaturated fat | 1.425g | 4.039g | 7% |
| Vitamin C | 3.3mg | 0mg | 4% |
| Potassium | 356mg | 228mg | 4% |
| Vitamin B5 | 0.3mg | 0.132mg | 3% |
| Vitamin B2 | 0.02mg | 0.064mg | 3% |
| Choline | 12.1mg | 2% | |
| Calcium | 14mg | 38mg | 2% |
| Vitamin E | 0.24mg | 2% | |
| Carbs | 15.23g | 14.29g | 0% |
| Net carbs | 6.23g | 8.29g | N/A |
| Iron | 2.43mg | 2.44mg | 0% |
| Sugar | 6.23g | N/A | |
| Vitamin B3 | 0.54mg | 0.582mg | 0% |
| Vitamin K | 0.2µg | 0% | |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.121mg | 0% | |
| Isoleucine | 0.131mg | 0% | |
| Leucine | 0.247mg | 0% | |
| Lysine | 0.147mg | 0% | |
| Methionine | 0.062mg | 0% | |
| Phenylalanine | 0.169mg | 0% | |
| Valine | 0.202mg | 0% | |
| Histidine | 0.077mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +248.9% |
| Contains more ProteinProtein | +137.2% |
| Contains more WaterWater | +41.7% |
| Contains more OtherOther | +68.8% |
~equal in
Carbs
~14.29g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -95.2% |
| Contains more Mono. FatMonounsaturated fat | +183.4% |
| Contains more Poly. FatPolyunsaturated fat | +887.2% |
