Coconut vs. Oatmeal — In-Depth Nutrition Comparison
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What are the differences between coconut and oatmeal?
- Coconut is higher in copper, manganese, fiber, and selenium, yet oatmeal is higher in iron, vitamin B6, vitamin B1, vitamin B3, and vitamin B2.
- Coconut's daily need coverage for saturated fat is 147% more.
- Coconut has 7 times more copper than oatmeal. While coconut has 0.435mg of copper, oatmeal has only 0.066mg.
- The amount of saturated fat in oatmeal is lower.
- The glycemic index of coconut is lower.
We used Nuts, coconut meat, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) types in this article.
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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 MagnesiumMagnesium | +23.1% |
| Contains more PotassiumPotassium | +483.6% |
| Contains more CopperCopper | +559.1% |
| Contains more ZincZinc | +77.4% |
| Contains more PhosphorusPhosphorus | +46.8% |
| Contains less SodiumSodium | -59.2% |
| Contains more ManganeseManganese | +168.8% |
| Contains more SeleniumSelenium | +102% |
| Contains more CalciumCalcium | +471.4% |
| Contains more IronIron | +145.3% |
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 CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +242.9% |
| Contains more CholineCholine | +157.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +293.9% |
| Contains more Vitamin B2Vitamin B2 | +975% |
| Contains more Vitamin B3Vitamin B3 | +460.2% |
| Contains more Vitamin B6Vitamin B6 | +437% |
| Contains more Vitamin KVitamin K | +100% |
| Contains more FolateFolate | +69.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +40.5% |
| Contains more FatsFats | +2362.5% |
| Contains more CarbsCarbs | +30.5% |
| Contains more OtherOther | +68.4% |
| Contains more WaterWater | +78.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +264.5% |
| Contains less Sat. FatSaturated fat | -99.2% |
| Contains more Poly. FatPolyunsaturated fat | +16.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Saturated fat | 29.698g | 0.226g | 134% |
| Fats | 33.49g | 1.36g | 49% |
| Iron | 2.43mg | 5.96mg | 44% |
| Manganese | 1.5mg | 0.558mg | 41% |
| Copper | 0.435mg | 0.066mg | 41% |
| Fiber | 9g | 1.7g | 29% |
| Vitamin B6 | 0.054mg | 0.29mg | 18% |
| Vitamin B1 | 0.066mg | 0.26mg | 16% |
| Vitamin B3 | 0.54mg | 3.025mg | 16% |
| Vitamin B2 | 0.02mg | 0.215mg | 15% |
| Vitamin A | 0µg | 130µg | 14% |
| Calories | 354kcal | 68kcal | 14% |
| Selenium | 10.1µg | 5µg | 9% |
| Potassium | 356mg | 61mg | 9% |
| Calcium | 14mg | 80mg | 7% |
| Folate | 26µg | 44µg | 5% |
| Phosphorus | 113mg | 77mg | 5% |
| Starch | 10.37g | 4% | |
| Vitamin C | 3.3mg | 0mg | 4% |
| Zinc | 1.1mg | 0.62mg | 4% |
| Monounsaturated fat | 1.425g | 0.391g | 3% |
| Protein | 3.33g | 2.37g | 2% |
| Choline | 12.1mg | 4.7mg | 1% |
| Sodium | 20mg | 49mg | 1% |
| Vitamin E | 0.24mg | 0.07mg | 1% |
| Magnesium | 32mg | 26mg | 1% |
| Carbs | 15.23g | 11.67g | 1% |
| Net carbs | 6.23g | 9.97g | N/A |
| Sugar | 6.23g | 0.46g | N/A |
| Vitamin B5 | 0.3mg | 0.317mg | 0% |
| Vitamin K | 0.2µg | 0.4µg | 0% |
| Trans fat | 0.003g | N/A | |
| Polyunsaturated fat | 0.366g | 0.426g | 0% |
| Tryptophan | 0.039mg | 0.04mg | 0% |
| Threonine | 0.121mg | 0.083mg | 0% |
| Isoleucine | 0.131mg | 0.105mg | 0% |
| Leucine | 0.247mg | 0.2mg | 0% |
| Lysine | 0.147mg | 0.135mg | 0% |
| Methionine | 0.062mg | 0.04mg | 0% |
| Phenylalanine | 0.169mg | 0.13mg | 0% |
| Valine | 0.202mg | 0.151mg | 0% |
| Histidine | 0.077mg | 0.057mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
26%
Minerals Daily Need Coverage Score
63%
45%
Comparison summary
Which food is lower in Sugar?
Oatmeal is lower in Sugar (difference - 5.77g)
Which food is lower in Saturated fat?
Oatmeal is lower in Saturated fat (difference - 29.472g)
Which food is cheaper?
Oatmeal is cheaper (difference - $2.6)
Which food is richer in vitamins?
Oatmeal is relatively richer in vitamins
Which food contains less Sodium?
Coconut contains less Sodium (difference - 29mg)
Which food is lower in glycemic index?
Coconut is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Coconut is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)