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  6. Coconut vs. Millet raw

Coconut vs. Millet raw — In-Depth Nutrition Comparison

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A recap on differences between Coconut and Millet raw

  • Coconut has more Selenium, however, Millet raw is higher in Copper, Vitamin B1, Vitamin B3, Vitamin B6, Phosphorus, Vitamin B2, Magnesium, and Folate.
  • Coconut covers your daily Saturated Fat needs 145% more than Millet raw.
  • Millet raw contains 4 times less Selenium than Coconut. Coconut contains 10.1µg of Selenium, while Millet raw contains 2.7µg.
  • Millet raw has less Saturated Fat.

Food varieties used in this article are Nuts, coconut meat, raw and Millet, raw.

Infographic

Coconut vs Millet raw 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
Millet raw
Millet raw
Contains more Calcium +75%
Contains more Potassium +82.6%
Contains more Selenium +274.1%
Contains more Iron +23.9%
Contains more Magnesium +256.3%
Contains more Phosphorus +152.2%
Contains less Sodium -75%
Contains more Zinc +52.7%
Contains more Copper +72.4%
Equal in Manganese - 1.632
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Millet raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 113% 82% 123% 18% 1% 46% 250% 213% 15%
Contains more Calcium +75%
Contains more Potassium +82.6%
Contains more Selenium +274.1%
Contains more Iron +23.9%
Contains more Magnesium +256.3%
Contains more Phosphorus +152.2%
Contains less Sodium -75%
Contains more Zinc +52.7%
Contains more Copper +72.4%
Equal in Manganese - 1.632

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
2
:
7
Millet raw
Millet raw
Contains more Vitamin E +380%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +537.9%
Contains more Vitamin B2 +1350%
Contains more Vitamin B3 +774.1%
Contains more Vitamin B5 +182.7%
Contains more Vitamin B6 +611.1%
Contains more Folate +226.9%
Contains more Vitamin K +350%
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%
Millet raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 106% 67% 89% 51% 89% 64% 0% 3%
Contains more Vitamin E +380%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +537.9%
Contains more Vitamin B2 +1350%
Contains more Vitamin B3 +774.1%
Contains more Vitamin B5 +182.7%
Contains more Vitamin B6 +611.1%
Contains more Folate +226.9%
Contains more Vitamin K +350%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut
Coconut
2
:
3
Millet raw
Millet raw
Contains more Fats +693.6%
Contains more Water +442%
Contains more Protein +230.9%
Contains more Carbs +378.3%
Contains more Other +237.5%
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
Millet raw
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more Fats +693.6%
Contains more Water +442%
Contains more Protein +230.9%
Contains more Carbs +378.3%
Contains more Other +237.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut
Coconut
1
:
2
Millet raw
Millet raw
Contains more Monounsaturated Fat +84.3%
Contains less Saturated Fat -97.6%
Contains more Polyunsaturated fat +483.1%
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Millet raw
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
Contains more Monounsaturated Fat +84.3%
Contains less Saturated Fat -97.6%
Contains more Polyunsaturated fat +483.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut Millet raw Opinion
Net carbs 6.23g 64.35g Millet raw
Protein 3.33g 11.02g Millet raw
Fats 33.49g 4.22g Coconut
Carbs 15.23g 72.85g Millet raw
Calories 354kcal 378kcal Millet raw
Sugar 6.23g Millet raw
Fiber 9g 8.5g Coconut
Calcium 14mg 8mg Coconut
Iron 2.43mg 3.01mg Millet raw
Magnesium 32mg 114mg Millet raw
Phosphorus 113mg 285mg Millet raw
Potassium 356mg 195mg Coconut
Sodium 20mg 5mg Millet raw
Zinc 1.1mg 1.68mg Millet raw
Copper 0.435mg 0.75mg Millet raw
Manganese 1.5mg 1.632mg Millet raw
Selenium 10.1µg 2.7µg Coconut
Vitamin E 0.24mg 0.05mg Coconut
Vitamin C 3.3mg 0mg Coconut
Vitamin B1 0.066mg 0.421mg Millet raw
Vitamin B2 0.02mg 0.29mg Millet raw
Vitamin B3 0.54mg 4.72mg Millet raw
Vitamin B5 0.3mg 0.848mg Millet raw
Vitamin B6 0.054mg 0.384mg Millet raw
Folate 26µg 85µg Millet raw
Vitamin K 0.2µg 0.9µg Millet raw
Tryptophan 0.039mg 0.119mg Millet raw
Threonine 0.121mg 0.353mg Millet raw
Isoleucine 0.131mg 0.465mg Millet raw
Leucine 0.247mg 1.4mg Millet raw
Lysine 0.147mg 0.212mg Millet raw
Methionine 0.062mg 0.221mg Millet raw
Phenylalanine 0.169mg 0.58mg Millet raw
Valine 0.202mg 0.578mg Millet raw
Histidine 0.077mg 0.236mg Millet raw
Saturated Fat 29.698g 0.723g Millet raw
Monounsaturated Fat 1.425g 0.773g Coconut
Polyunsaturated fat 0.366g 2.134g Millet raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Millet raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
39%
Millet raw
Minerals Daily Need Coverage Score
63%
Coconut
86%
Millet raw

Comparison summary

Which food is lower in Sugar?
Millet raw
Millet raw is lower in Sugar (difference - 6.23g)
Which food contains less Sodium?
Millet raw
Millet raw contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Millet raw
Millet raw is lower in Saturated Fat (difference - 28.975g)
Which food is cheaper?
Millet raw
Millet raw is cheaper (difference - $2)
Which food is richer in vitamins?
Millet raw
Millet raw is relatively richer in vitamins
Which food is lower in glycemic index?
Coconut
Coconut is lower in glycemic index (difference - 12)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.