Coconut vs. Pilaf — In-Depth Nutrition Comparison
Compare
What are the main differences between coconut and pilaf?
- Coconut is richer in fiber, copper, and manganese, yet pilaf is richer in folate, vitamin B1, selenium, vitamin B3, and vitamin B6.
- Coconut's daily need coverage for saturated fat is 147% higher.
- Coconut has 8 times more fiber than pilaf. Coconut has 9g of fiber, while pilaf has 1.2g.
- Pilaf contains less saturated fat.
We used Nuts, coconut meat, raw and Rice and vermicelli mix, rice pilaf flavor, unprepared types in this comparison.
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.
| Contains more PotassiumPotassium | +89.4% |
| Contains more CopperCopper | +162% |
| Contains less SodiumSodium | -98.5% |
| Contains more ManganeseManganese | +70.1% |
| Contains more CalciumCalcium | +492.9% |
| Contains more PhosphorusPhosphorus | +36.3% |
| Contains more SeleniumSelenium | +220.8% |
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 | +500% |
| Contains more Vitamin CVitamin C | +24.2% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +813.6% |
| Contains more Vitamin B2Vitamin B2 | +335% |
| Contains more Vitamin B3Vitamin B3 | +1034.6% |
| Contains more Vitamin B5Vitamin B5 | +138.3% |
| Contains more Vitamin B6Vitamin B6 | +640.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +150% |
| Contains more FolateFolate | +715.4% |
| Contains more CholineCholine | +44.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 29.698g | 0.307g | 134% |
| Sodium | 20mg | 1303mg | 56% |
| Fats | 33.49g | 1.37g | 49% |
| Folate | 26µg | 212µg | 47% |
| Vitamin B1 | 0.066mg | 0.603mg | 45% |
| Selenium | 10.1µg | 32.4µg | 41% |
| Vitamin B3 | 0.54mg | 6.127mg | 35% |
| Fiber | 9g | 1.2g | 31% |
| Copper | 0.435mg | 0.166mg | 30% |
| Starch | 71.23g | 29% | |
| Manganese | 1.5mg | 0.882mg | 27% |
| Vitamin B6 | 0.054mg | 0.4mg | 27% |
| Carbs | 15.23g | 76.31g | 20% |
| Protein | 3.33g | 10.42g | 14% |
| Vitamin B5 | 0.3mg | 0.715mg | 8% |
| Calcium | 14mg | 83mg | 7% |
| Phosphorus | 113mg | 154mg | 6% |
| Vitamin B2 | 0.02mg | 0.087mg | 5% |
| Potassium | 356mg | 188mg | 5% |
| Monounsaturated fat | 1.425g | 0.373g | 3% |
| Zinc | 1.1mg | 1.01mg | 1% |
| Vitamin E | 0.24mg | 0.04mg | 1% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Vitamin C | 3.3mg | 4.1mg | 1% |
| Choline | 12.1mg | 17.5mg | 1% |
| Calories | 354kcal | 359kcal | 0% |
| Net carbs | 6.23g | 75.11g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Magnesium | 32mg | 32mg | 0% |
| Iron | 2.43mg | 2.44mg | 0% |
| Sugar | 6.23g | 1.53g | N/A |
| Vitamin A | 0µg | 4µg | 0% |
| Vitamin K | 0.2µg | 0.5µg | 0% |
| Polyunsaturated fat | 0.366g | 0.377g | 0% |
| Tryptophan | 0.039mg | 0.086mg | 0% |
| Threonine | 0.121mg | 0.221mg | 0% |
| Isoleucine | 0.131mg | 0.279mg | 0% |
| Leucine | 0.247mg | 0.523mg | 0% |
| Lysine | 0.147mg | 0.189mg | 0% |
| Methionine | 0.062mg | 0.145mg | 0% |
| Phenylalanine | 0.169mg | 0.32mg | 0% |
| Valine | 0.202mg | 0.374mg | 0% |
| Histidine | 0.077mg | 0.15mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +2344.5% |
| Contains more WaterWater | +484.5% |
| Contains more ProteinProtein | +212.9% |
| Contains more CarbsCarbs | +401.1% |
| Contains more OtherOther | +302.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +282% |
| Contains less Sat. FatSaturated fat | -99% |
~equal in
Polyunsaturated fat
~0.377g
