Coconut vs. Quinoa — In-Depth Nutrition Comparison
Compare
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
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 | +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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
11%
Minerals Daily Need Coverage Score
63%
38%
Comparison summary
Which food is lower in Sugar?
Quinoa is lower in Sugar (difference - 5.36g)
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Quinoa is lower in Saturated fat (difference - 29.467g)
Which food is lower in glycemic index?
Quinoa is lower in glycemic index (difference - 6)
Which food is cheaper?
Quinoa is cheaper (difference - $2.6)
Which food is richer in minerals?
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.