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  6. Coconut vs. Millet raw

Coconut vs. Millet raw — In-Depth Nutrition Comparison

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A recap on the 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.
  • The glycemic index of millet raw is higher.

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.
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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains more CalciumCalcium +75%
Contains more PotassiumPotassium +82.6%
Contains more SeleniumSelenium +274.1%
Contains more MagnesiumMagnesium +256.3%
Contains more IronIron +23.9%
Contains more CopperCopper +72.4%
Contains more ZincZinc +52.7%
Contains more PhosphorusPhosphorus +152.2%
Contains less SodiumSodium -75%
~equal in Manganese ~1.632mg

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% 0% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +380%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +537.9%
Contains more Vitamin B2Vitamin B2 +1350%
Contains more Vitamin B3Vitamin B3 +774.1%
Contains more Vitamin B5Vitamin B5 +182.7%
Contains more Vitamin B6Vitamin B6 +611.1%
Contains more Vitamin KVitamin K +350%
Contains more FolateFolate +226.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Millet raw DV% diff.
Saturated fat 29.698g 0.723g 132%
Fats 33.49g 4.22g 45%
Copper 0.435mg 0.75mg 35%
Vitamin B1 0.066mg 0.421mg 30%
Vitamin B3 0.54mg 4.72mg 26%
Phosphorus 113mg 285mg 25%
Vitamin B6 0.054mg 0.384mg 25%
Vitamin B2 0.02mg 0.29mg 21%
Magnesium 32mg 114mg 20%
Carbs 15.23g 72.85g 19%
Protein 3.33g 11.02g 15%
Folate 26µg 85µg 15%
Selenium 10.1µg 2.7µg 13%
Polyunsaturated fat 0.366g 2.134g 12%
Vitamin B5 0.3mg 0.848mg 11%
Iron 2.43mg 3.01mg 7%
Manganese 1.5mg 1.632mg 6%
Zinc 1.1mg 1.68mg 5%
Potassium 356mg 195mg 5%
Vitamin C 3.3mg 0mg 4%
Choline 12.1mg 2%
Monounsaturated fat 1.425g 0.773g 2%
Fiber 9g 8.5g 2%
Calories 354kcal 378kcal 1%
Vitamin K 0.2µg 0.9µg 1%
Vitamin E 0.24mg 0.05mg 1%
Sodium 20mg 5mg 1%
Calcium 14mg 8mg 1%
Net carbs 6.23g 64.35g N/A
Sugar 6.23g N/A
Tryptophan 0.039mg 0.119mg 0%
Threonine 0.121mg 0.353mg 0%
Isoleucine 0.131mg 0.465mg 0%
Leucine 0.247mg 1.4mg 0%
Lysine 0.147mg 0.212mg 0%
Methionine 0.062mg 0.221mg 0%
Phenylalanine 0.169mg 0.58mg 0%
Valine 0.202mg 0.578mg 0%
Histidine 0.077mg 0.236mg 0%

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
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 FatsFats +693.6%
Contains more WaterWater +442%
Contains more ProteinProtein +230.9%
Contains more CarbsCarbs +378.3%
Contains more OtherOther +237.5%

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
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Contains more Mono. FatMonounsaturated fat +84.3%
Contains less Sat. FatSaturated fat -97.6%
Contains more Poly. FatPolyunsaturated fat +483.1%

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.