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  6. Coconut vs. Muffin

Coconut vs. Muffin — In-Depth Nutrition Comparison

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How are Coconut and Muffin different?

  • Coconut is richer in Manganese, Copper, Fiber, and Iron, while Muffin is higher in Vitamin K, Choline, and Vitamin B2.
  • Coconut covers your daily need of Saturated Fat 134% more than Muffin.
  • Coconut contains 8 times more Fiber than Muffin. Coconut contains 9g of Fiber, while Muffin contains 1.1g.
  • Muffin is lower in Saturated Fat.

Nuts, coconut meat, raw and Muffins, blueberry, commercially prepared (Includes mini-muffins) types were used in this article.

Infographic

Coconut vs Muffin 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
8
:
2
Muffin
Muffin
Contains more Iron +86.9%
Contains more Magnesium +220%
Contains more Potassium +194.2%
Contains less Sodium -94%
Contains more Zinc +197.3%
Contains more Copper +625%
Contains more Manganese +234.1%
Contains more Selenium +23.2%
Contains more Calcium +214.3%
Contains more Phosphorus +29.2%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Muffin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 49% 8% 63% 11% 44% 11% 20% 59% 45%
Contains more Iron +86.9%
Contains more Magnesium +220%
Contains more Potassium +194.2%
Contains less Sodium -94%
Contains more Zinc +197.3%
Contains more Copper +625%
Contains more Manganese +234.1%
Contains more Selenium +23.2%
Contains more Calcium +214.3%
Contains more Phosphorus +29.2%

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
2
:
10
Muffin
Muffin
Contains more Vitamin C +266.7%
Contains more Vitamin B6 +35%
Contains more Vitamin A +∞%
Contains more Vitamin E +579.2%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +154.5%
Contains more Vitamin B2 +715%
Contains more Vitamin B3 +162.6%
Contains more Vitamin B5 +56.7%
Contains more Folate +84.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +19500%
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%
Muffin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 33% 3% 3% 43% 38% 27% 29% 10% 36% 20% 99%
Contains more Vitamin C +266.7%
Contains more Vitamin B6 +35%
Contains more Vitamin A +∞%
Contains more Vitamin E +579.2%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +154.5%
Contains more Vitamin B2 +715%
Contains more Vitamin B3 +162.6%
Contains more Vitamin B5 +56.7%
Contains more Folate +84.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +19500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut
Coconut
2
:
3
Muffin
Muffin
Contains more Fats +108.4%
Contains more Water +88.3%
Contains more Protein +34.8%
Contains more Carbs +248%
Contains more Other +54.2%
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
Muffin
4% 16% 53% 25%
Protein: 4.49 g
Fats: 16.07 g
Carbs: 53 g
Water: 24.96 g
Other: 1.48 g
Contains more Fats +108.4%
Contains more Water +88.3%
Contains more Protein +34.8%
Contains more Carbs +248%
Contains more Other +54.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut
Coconut
0
:
3
Muffin
Muffin
Contains less Saturated Fat -90.4%
Contains more Monounsaturated Fat +238.4%
Contains more Polyunsaturated fat +2113.9%
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Muffin
18% 31% 51%
Saturated Fat: 2.844 g
Monounsaturated Fat: 4.822 g
Polyunsaturated fat: 8.103 g
Contains less Saturated Fat -90.4%
Contains more Monounsaturated Fat +238.4%
Contains more Polyunsaturated fat +2113.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut Muffin Opinion
Net carbs 6.23g 51.9g Muffin
Protein 3.33g 4.49g Muffin
Fats 33.49g 16.07g Coconut
Carbs 15.23g 53g Muffin
Calories 354kcal 375kcal Muffin
Starch 16.31g Muffin
Fructose 1.21g Muffin
Sugar 6.23g 31.47g Coconut
Fiber 9g 1.1g Coconut
Calcium 14mg 44mg Muffin
Iron 2.43mg 1.3mg Coconut
Magnesium 32mg 10mg Coconut
Phosphorus 113mg 146mg Muffin
Potassium 356mg 121mg Coconut
Sodium 20mg 336mg Coconut
Zinc 1.1mg 0.37mg Coconut
Copper 0.435mg 0.06mg Coconut
Manganese 1.5mg 0.449mg Coconut
Selenium 10.1µg 8.2µg Coconut
Vitamin A 0IU 73IU Muffin
Vitamin A RAE 0µg 21µg Muffin
Vitamin E 0.24mg 1.63mg Muffin
Vitamin D 0IU 4IU Muffin
Vitamin D 0µg 0.1µg Muffin
Vitamin C 3.3mg 0.9mg Coconut
Vitamin B1 0.066mg 0.168mg Muffin
Vitamin B2 0.02mg 0.163mg Muffin
Vitamin B3 0.54mg 1.418mg Muffin
Vitamin B5 0.3mg 0.47mg Muffin
Vitamin B6 0.054mg 0.04mg Coconut
Folate 26µg 48µg Muffin
Vitamin B12 0µg 0.16µg Muffin
Vitamin K 0.2µg 39.2µg Muffin
Tryptophan 0.039mg 0.066mg Muffin
Threonine 0.121mg 0.181mg Muffin
Isoleucine 0.131mg 0.224mg Muffin
Leucine 0.247mg 0.421mg Muffin
Lysine 0.147mg 0.199mg Muffin
Methionine 0.062mg 0.115mg Muffin
Phenylalanine 0.169mg 0.277mg Muffin
Valine 0.202mg 0.257mg Muffin
Histidine 0.077mg 0.128mg Muffin
Cholesterol 0mg 30mg Coconut
Trans Fat 0.2g Coconut
Saturated Fat 29.698g 2.844g Muffin
Omega-3 - DHA 0g 0.008g Muffin
Omega-3 - DPA 0g 0.001g Muffin
Monounsaturated Fat 1.425g 4.822g Muffin
Polyunsaturated fat 0.366g 8.103g Muffin
Omega-6 - Eicosadienoic acid 0.007g Muffin
Omega-6 - Linoleic acid 6.911g Muffin
Omega-6 - Gamma-linoleic acid 0.048g Muffin
Omega-3 - ALA 1.022g Muffin
Omega-6 - Dihomo-gamma-linoleic acid 0.002g Muffin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Muffin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
28%
Muffin
Minerals Daily Need Coverage Score
63%
Coconut
32%
Muffin

Comparison summary

Which food is lower in Saturated Fat?
Muffin
Muffin is lower in Saturated Fat (difference - 26.854g)
Which food is cheaper?
Muffin
Muffin is cheaper (difference - $2.6)
Which food is richer in vitamins?
Muffin
Muffin is relatively richer in vitamins
Which food is lower in Sugar?
Coconut
Coconut is lower in Sugar (difference - 25.24g)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 316mg)
Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 30mg)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (59)

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. Muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172765/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.