Coconut vs. Nutmeg — In-Depth Nutrition Comparison
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How are coconut and nutmeg different?
- Coconut is higher in selenium; however, nutmeg is richer in copper, manganese, fiber, magnesium, vitamin B1, calcium, phosphorus, and folate.
- Daily need coverage for copper for nutmeg is 66% higher.
- Coconut contains 6 times more selenium than nutmeg. While coconut contains 10.1µg of selenium, nutmeg contains only 1.6µg.
- Nutmeg has less saturated fat.
- Nutmeg has a lower glycemic index (0) than coconut (59).
Nuts, coconut meat, raw and Spices, nutmeg, ground are the varieties used in this article.
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 SeleniumSelenium | +531.3% |
| Contains more MagnesiumMagnesium | +471.9% |
| Contains more CalciumCalcium | +1214.3% |
| Contains more IronIron | +25.1% |
| Contains more CopperCopper | +136.1% |
| Contains more ZincZinc | +95.5% |
| Contains more PhosphorusPhosphorus | +88.5% |
| Contains less SodiumSodium | -20% |
| Contains more ManganeseManganese | +93.3% |
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 EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +37.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +424.2% |
| Contains more Vitamin B2Vitamin B2 | +185% |
| Contains more Vitamin B3Vitamin B3 | +140.6% |
| Contains more Vitamin B6Vitamin B6 | +196.3% |
| Contains more FolateFolate | +192.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.435mg | 1.027mg | 66% |
| Manganese | 1.5mg | 2.9mg | 61% |
| Fiber | 9g | 20.8g | 47% |
| Magnesium | 32mg | 183mg | 36% |
| Vitamin B1 | 0.066mg | 0.346mg | 23% |
| Saturated fat | 29.698g | 25.94g | 17% |
| Calcium | 14mg | 184mg | 17% |
| Selenium | 10.1µg | 1.6µg | 15% |
| Phosphorus | 113mg | 213mg | 14% |
| Folate | 26µg | 76µg | 13% |
| Carbs | 15.23g | 49.29g | 11% |
| Zinc | 1.1mg | 2.15mg | 10% |
| Calories | 354kcal | 525kcal | 9% |
| Vitamin B6 | 0.054mg | 0.16mg | 8% |
| Iron | 2.43mg | 3.04mg | 8% |
| Vitamin B5 | 0.3mg | 6% | |
| Protein | 3.33g | 5.84g | 5% |
| Vitamin B3 | 0.54mg | 1.299mg | 5% |
| Monounsaturated fat | 1.425g | 3.22g | 4% |
| Fats | 33.49g | 36.31g | 4% |
| Vitamin B2 | 0.02mg | 0.057mg | 3% |
| Vitamin E | 0.24mg | 0mg | 2% |
| Choline | 12.1mg | 8.8mg | 1% |
| Vitamin A | 0µg | 5µg | 1% |
| Vitamin C | 3.3mg | 3mg | 0% |
| Net carbs | 6.23g | 28.49g | N/A |
| Potassium | 356mg | 350mg | 0% |
| Sugar | 6.23g | 2.99g | N/A |
| Sodium | 20mg | 16mg | 0% |
| Vitamin K | 0.2µg | 0µg | 0% |
| Polyunsaturated fat | 0.366g | 0.35g | 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 WaterWater | +654.3% |
| Contains more ProteinProtein | +75.4% |
| Contains more CarbsCarbs | +223.6% |
| Contains more OtherOther | +142.7% |
~equal in
Fats
~36.31g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -12.7% |
| Contains more Mono. FatMonounsaturated fat | +126% |
~equal in
Polyunsaturated fat
~0.35g
