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Coconut vs. Quinoa — In-Depth Nutrition Comparison

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Differences between coconut and quinoa

  • Coconut has more manganese, copper, fiber, selenium, iron, and potassium, while quinoa has more magnesium, vitamin B2, and phosphorus.
  • Coconut's daily need coverage for saturated fat is 147% higher.
  • Quinoa contains 4 times less selenium than coconut. Coconut contains 10.1µg of selenium, while quinoa contains 2.8µg.
  • The amount of saturated fat in quinoa is lower.

The food types used in this comparison are Nuts, coconut meat, raw and Quinoa, cooked.

Infographic

Coconut vs Quinoa 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.
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%
Quinoa
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more PotassiumPotassium +107%
Contains more IronIron +63.1%
Contains more CopperCopper +126.6%
Contains more ManganeseManganese +137.7%
Contains more SeleniumSelenium +260.7%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +21.4%
Contains more PhosphorusPhosphorus +34.5%
Contains less SodiumSodium -65%
~equal in Zinc ~1.09mg

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%
Quinoa
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +31.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +162.5%
Contains more Vitamin B1Vitamin B1 +62.1%
Contains more Vitamin B2Vitamin B2 +450%
Contains more Vitamin B6Vitamin B6 +127.8%
Contains more FolateFolate +61.5%
Contains more CholineCholine +90.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more FatsFats +1644.3%
Contains more OtherOther +24.7%
Contains more ProteinProtein +32.1%
Contains more CarbsCarbs +39.9%
Contains more WaterWater +52.4%

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
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains more Mono. FatMonounsaturated fat +169.9%
Contains less Sat. FatSaturated fat -99.2%
Contains more Poly. FatPolyunsaturated fat +194.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut Quinoa DV% diff.
Saturated fat 29.698g 0.231g 134%
Fats 33.49g 1.92g 49%
Manganese 1.5mg 0.631mg 38%
Copper 0.435mg 0.192mg 27%
Fiber 9g 2.8g 25%
Selenium 10.1µg 2.8µg 13%
Calories 354kcal 120kcal 12%
Iron 2.43mg 1.49mg 12%
Magnesium 32mg 64mg 8%
Starch 17.63g 7%
Vitamin B2 0.02mg 0.11mg 7%
Vitamin B5 0.3mg 6%
Phosphorus 113mg 152mg 6%
Potassium 356mg 172mg 5%
Vitamin B6 0.054mg 0.123mg 5%
Polyunsaturated fat 0.366g 1.078g 5%
Folate 26µg 42µg 4%
Vitamin C 3.3mg 0mg 4%
Vitamin B1 0.066mg 0.107mg 3%
Vitamin E 0.24mg 0.63mg 3%
Choline 12.1mg 23mg 2%
Protein 3.33g 4.4g 2%
Monounsaturated fat 1.425g 0.528g 2%
Carbs 15.23g 21.3g 2%
Sodium 20mg 7mg 1%
Vitamin B3 0.54mg 0.412mg 1%
Net carbs 6.23g 18.5g N/A
Calcium 14mg 17mg 0%
Sugar 6.23g 0.87g N/A
Zinc 1.1mg 1.09mg 0%
Vitamin K 0.2µg 0µg 0%
Tryptophan 0.039mg 0.052mg 0%
Threonine 0.121mg 0.131mg 0%
Isoleucine 0.131mg 0.157mg 0%
Leucine 0.247mg 0.261mg 0%
Lysine 0.147mg 0.239mg 0%
Methionine 0.062mg 0.096mg 0%
Phenylalanine 0.169mg 0.185mg 0%
Valine 0.202mg 0.185mg 0%
Histidine 0.077mg 0.127mg 0%
Omega-3 - DHA 0g 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Quinoa
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Coconut
11%
Quinoa
Minerals Daily Need Coverage Score
63%
Coconut
38%
Quinoa

Comparison summary

Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 5.36g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Quinoa
Quinoa is lower in Saturated fat (difference - 29.467g)
Which food is lower in glycemic index?
Quinoa
Quinoa is lower in glycemic index (difference - 6)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $2.6)
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.