Coconut vs. Porridge — In-Depth Nutrition Comparison
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What are the differences between coconut and porridge?
- Coconut is higher in manganese, copper, fiber, phosphorus, selenium, potassium, and zinc, yet porridge is higher in iron and calcium.
- Coconut's daily need coverage for saturated fat is 148% more.
- The amount of saturated fat in porridge is lower.
We used Nuts, coconut meat, raw and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt types 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 MagnesiumMagnesium | +540% |
| Contains more PotassiumPotassium | +2125% |
| Contains more CopperCopper | +987.5% |
| Contains more ZincZinc | +746.2% |
| Contains more PhosphorusPhosphorus | +653.3% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +260.7% |
| Contains more CalciumCalcium | +521.4% |
| Contains more IronIron | +53.9% |
| Contains less SodiumSodium | -70% |
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 | +1100% |
| Contains more Vitamin B1Vitamin B1 | +20% |
| Contains more Vitamin B5Vitamin B5 | +322.5% |
| Contains more Vitamin B6Vitamin B6 | +315.4% |
| Contains more Vitamin KVitamin K | +100% |
| Contains more FolateFolate | +116.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +25% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +131.3% |
| Contains more FatsFats | +15847.6% |
| Contains more CarbsCarbs | +44.8% |
| Contains more OtherOther | +336.4% |
| Contains more WaterWater | +86.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +4989.3% |
| Contains more Poly. FatPolyunsaturated fat | +221.1% |
| Contains less Sat. FatSaturated fat | -99.9% |
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 Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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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 | 0.033g | 135% |
| Manganese | 1.5mg | 0mg | 65% |
| Fats | 33.49g | 0.21g | 51% |
| Copper | 0.435mg | 0.04mg | 44% |
| Fiber | 9g | 0.5g | 34% |
| Iron | 2.43mg | 3.74mg | 16% |
| Calories | 354kcal | 50kcal | 15% |
| Phosphorus | 113mg | 15mg | 14% |
| Selenium | 10.1µg | 2.8µg | 13% |
| Potassium | 356mg | 16mg | 10% |
| Zinc | 1.1mg | 0.13mg | 9% |
| Calcium | 14mg | 87mg | 7% |
| Magnesium | 32mg | 5mg | 6% |
| Vitamin B5 | 0.3mg | 0.071mg | 5% |
| Vitamin C | 3.3mg | 0mg | 4% |
| Protein | 3.33g | 1.44g | 4% |
| Folate | 26µg | 12µg | 4% |
| Monounsaturated fat | 1.425g | 0.028g | 3% |
| Vitamin B6 | 0.054mg | 0.013mg | 3% |
| Carbs | 15.23g | 10.52g | 2% |
| Polyunsaturated fat | 0.366g | 0.114g | 2% |
| Choline | 12.1mg | 2% | |
| Vitamin B1 | 0.066mg | 0.055mg | 1% |
| Vitamin E | 0.24mg | 0.02mg | 1% |
| Sodium | 20mg | 6mg | 1% |
| Net carbs | 6.23g | 10.02g | N/A |
| Sugar | 6.23g | 0.03g | N/A |
| Vitamin B2 | 0.02mg | 0.025mg | 0% |
| Vitamin B3 | 0.54mg | 0.52mg | 0% |
| Vitamin K | 0.2µg | 0.1µg | 0% |
| Tryptophan | 0.039mg | 0.02mg | 0% |
| Threonine | 0.121mg | 0.045mg | 0% |
| Isoleucine | 0.131mg | 0.063mg | 0% |
| Leucine | 0.247mg | 0.11mg | 0% |
| Lysine | 0.147mg | 0.037mg | 0% |
| Methionine | 0.062mg | 0.027mg | 0% |
| Phenylalanine | 0.169mg | 0.078mg | 0% |
| Valine | 0.202mg | 0.07mg | 0% |
| Histidine | 0.077mg | 0.033mg | 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%
4%
Minerals Daily Need Coverage Score
63%
21%
Comparison summary
Which food is lower in Sugar?
Porridge is lower in Sugar (difference - 6.2g)
Which food contains less Sodium?
Porridge contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Porridge is lower in Saturated fat (difference - 29.665g)
Which food is cheaper?
Porridge is cheaper (difference - $2.6)
Which food is lower in glycemic index?
Coconut is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Coconut is relatively richer in minerals
Which food is richer in vitamins?
Coconut is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)