Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Coconut
  5. Compare
  6. Coconut vs. Pea raw

Coconut vs. Pea raw — In-Depth Nutrition Comparison

Compare

How are Coconut and Pea raw different?

  • Coconut is richer in Manganese, Copper, Selenium, Fiber, and Iron, while Pea raw is higher in Vitamin C, Vitamin K, Vitamin B1, and Folate.
  • Coconut covers your daily need of Saturated Fat 148% more than Pea raw.
  • Coconut contains 6 times more Selenium than Pea raw. Coconut contains 10.1µg of Selenium, while Pea raw contains 1.8µg.
  • Pea raw is lower in Saturated Fat.

Nuts, coconut meat, raw and Peas, green, raw types were used in this article.

Infographic

Coconut vs Pea 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
6
:
4
Pea raw
Pea raw
Contains more Iron +65.3%
Contains more Potassium +45.9%
Contains more Copper +147.2%
Contains more Manganese +265.9%
Contains more Selenium +461.1%
Contains more Calcium +78.6%
Contains less Sodium -75%
Contains more Zinc +12.7%
Equal in Magnesium - 33
Equal in Phosphorus - 108
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Pea raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 56% 24% 47% 22% 1% 34% 59% 54% 10%
Contains more Iron +65.3%
Contains more Potassium +45.9%
Contains more Copper +147.2%
Contains more Manganese +265.9%
Contains more Selenium +461.1%
Contains more Calcium +78.6%
Contains less Sodium -75%
Contains more Zinc +12.7%
Equal in Magnesium - 33
Equal in Phosphorus - 108

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
:
8
Pea raw
Pea raw
Contains more Vitamin E +84.6%
Contains more Vitamin B5 +188.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +1112.1%
Contains more Vitamin B1 +303%
Contains more Vitamin B2 +560%
Contains more Vitamin B3 +287%
Contains more Vitamin B6 +213%
Contains more Folate +150%
Contains more Vitamin K +12300%
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%
Pea raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 3% 0% 134% 67% 31% 40% 7% 39% 49% 0% 62%
Contains more Vitamin E +84.6%
Contains more Vitamin B5 +188.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +1112.1%
Contains more Vitamin B1 +303%
Contains more Vitamin B2 +560%
Contains more Vitamin B3 +287%
Contains more Vitamin B6 +213%
Contains more Folate +150%
Contains more Vitamin K +12300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut
Coconut
3
:
2
Pea raw
Pea raw
Contains more Fats +8272.5%
Contains more Other +10.3%
Contains more Protein +62.8%
Contains more Water +67.8%
Equal in Carbs - 14.45
Equal in Other - 0.87
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
Pea raw
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more Fats +8272.5%
Contains more Other +10.3%
Contains more Protein +62.8%
Contains more Water +67.8%
Equal in Carbs - 14.45
Equal in Other - 0.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut
Coconut
2
:
1
Pea raw
Pea raw
Contains more Monounsaturated Fat +3971.4%
Contains more Polyunsaturated fat +95.7%
Contains less Saturated Fat -99.8%
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Pea raw
24% 12% 64%
Saturated Fat: 0.071 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.187 g
Contains more Monounsaturated Fat +3971.4%
Contains more Polyunsaturated fat +95.7%
Contains less Saturated Fat -99.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut Pea raw Opinion
Net carbs 6.23g 8.75g Pea raw
Protein 3.33g 5.42g Pea raw
Fats 33.49g 0.4g Coconut
Carbs 15.23g 14.45g Coconut
Calories 354kcal 81kcal Coconut
Fructose 0.39g Pea raw
Sugar 6.23g 5.67g Pea raw
Fiber 9g 5.7g Coconut
Calcium 14mg 25mg Pea raw
Iron 2.43mg 1.47mg Coconut
Magnesium 32mg 33mg Pea raw
Phosphorus 113mg 108mg Coconut
Potassium 356mg 244mg Coconut
Sodium 20mg 5mg Pea raw
Zinc 1.1mg 1.24mg Pea raw
Copper 0.435mg 0.176mg Coconut
Manganese 1.5mg 0.41mg Coconut
Selenium 10.1µg 1.8µg Coconut
Vitamin A 0IU 765IU Pea raw
Vitamin A RAE 0µg 38µg Pea raw
Vitamin E 0.24mg 0.13mg Coconut
Vitamin C 3.3mg 40mg Pea raw
Vitamin B1 0.066mg 0.266mg Pea raw
Vitamin B2 0.02mg 0.132mg Pea raw
Vitamin B3 0.54mg 2.09mg Pea raw
Vitamin B5 0.3mg 0.104mg Coconut
Vitamin B6 0.054mg 0.169mg Pea raw
Folate 26µg 65µg Pea raw
Vitamin K 0.2µg 24.8µg Pea raw
Tryptophan 0.039mg 0.037mg Coconut
Threonine 0.121mg 0.203mg Pea raw
Isoleucine 0.131mg 0.195mg Pea raw
Leucine 0.247mg 0.323mg Pea raw
Lysine 0.147mg 0.317mg Pea raw
Methionine 0.062mg 0.082mg Pea raw
Phenylalanine 0.169mg 0.2mg Pea raw
Valine 0.202mg 0.235mg Pea raw
Histidine 0.077mg 0.107mg Pea raw
Saturated Fat 29.698g 0.071g Pea raw
Monounsaturated Fat 1.425g 0.035g Coconut
Polyunsaturated fat 0.366g 0.187g Coconut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Pea 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%
Pea raw
Minerals Daily Need Coverage Score
63%
Coconut
31%
Pea raw

Comparison summary

Which food is lower in Sugar?
Pea raw
Pea raw is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Pea raw
Pea raw contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Pea raw
Pea raw is lower in Saturated Fat (difference - 29.627g)
Which food is lower in glycemic index?
Pea raw
Pea raw is lower in glycemic index (difference - 5)
Which food is cheaper?
Pea raw
Pea raw is cheaper (difference - $2.3)
Which food is richer in vitamins?
Pea raw
Pea raw is relatively richer in vitamins
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.