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  6. Coconut vs. Pigeon pea raw

Coconut vs. Pigeon pea raw — In-Depth Nutrition Comparison

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A recap on differences between coconut and pigeon pea raw

  • Coconut has less folate, copper, vitamin B1, phosphorus, magnesium, iron, potassium, fiber, and vitamin B5.
  • Coconut covers your daily saturated fat needs 147% more than pigeon pea raw.
  • Pigeon pea raw has less saturated fat.
  • The glycemic index of coconut is higher.

Food varieties used in this article are Nuts, coconut meat, raw and Pigeon peas (red gram), mature seeds, raw.

Infographic

Coconut vs Pigeon 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.
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 131% 39% 123% 196% 352% 75% 157% 2.2% 234% 45%
Contains more SeleniumSelenium +23.2%
Contains more MagnesiumMagnesium +471.9%
Contains more CalciumCalcium +828.6%
Contains more PotassiumPotassium +291%
Contains more IronIron +115.2%
Contains more CopperCopper +143%
Contains more ZincZinc +150.9%
Contains more PhosphorusPhosphorus +224.8%
Contains less SodiumSodium -15%
Contains more ManganeseManganese +19.4%

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% 0.33% 0% 0% 161% 43% 56% 76% 65% 0% 0% 342% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +874.2%
Contains more Vitamin B2Vitamin B2 +835%
Contains more Vitamin B3Vitamin B3 +449.1%
Contains more Vitamin B5Vitamin B5 +322%
Contains more Vitamin B6Vitamin B6 +424.1%
Contains more FolateFolate +1653.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Pigeon pea raw DV% diff.
Saturated fat 29.698g 0.33g 133%
Folate 26µg 456µg 108%
Copper 0.435mg 1.057mg 69%
Fats 33.49g 1.49g 49%
Vitamin B1 0.066mg 0.643mg 48%
Protein 3.33g 21.7g 37%
Phosphorus 113mg 367mg 36%
Magnesium 32mg 183mg 36%
Iron 2.43mg 5.23mg 35%
Potassium 356mg 1392mg 30%
Fiber 9g 15g 24%
Vitamin B5 0.3mg 1.266mg 19%
Vitamin B6 0.054mg 0.283mg 18%
Carbs 15.23g 62.78g 16%
Vitamin B3 0.54mg 2.965mg 15%
Zinc 1.1mg 2.76mg 15%
Manganese 1.5mg 1.791mg 13%
Vitamin B2 0.02mg 0.187mg 13%
Calcium 14mg 130mg 12%
Monounsaturated fat 1.425g 0.012g 4%
Vitamin C 3.3mg 0mg 4%
Polyunsaturated fat 0.366g 0.814g 3%
Selenium 10.1µg 8.2µg 3%
Choline 12.1mg 2%
Vitamin E 0.24mg 2%
Calories 354kcal 343kcal 1%
Net carbs 6.23g 47.78g N/A
Sugar 6.23g N/A
Sodium 20mg 17mg 0%
Vitamin A 0µg 1µg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.039mg 0.212mg 0%
Threonine 0.121mg 0.767mg 0%
Isoleucine 0.131mg 0.785mg 0%
Leucine 0.247mg 1.549mg 0%
Lysine 0.147mg 1.521mg 0%
Methionine 0.062mg 0.243mg 0%
Phenylalanine 0.169mg 1.858mg 0%
Valine 0.202mg 0.937mg 0%
Histidine 0.077mg 0.774mg 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
22% 63% 11% 3%
Protein: 21.7 g
Fats: 1.49 g
Carbs: 62.78 g
Water: 10.59 g
Other: 3.44 g
Contains more FatsFats +2147.7%
Contains more WaterWater +343.7%
Contains more ProteinProtein +551.7%
Contains more CarbsCarbs +312.2%
Contains more OtherOther +258.3%

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
29% 70%
Saturated fat: Sat. Fat 0.33 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.814 g
Contains more Mono. FatMonounsaturated fat +11775%
Contains less Sat. FatSaturated fat -98.9%
Contains more Poly. FatPolyunsaturated fat +122.4%

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. Pigeon pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172436/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.