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  6. Coconut vs. Rice

Coconut vs. Rice — In-Depth Nutrition Comparison

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How are Coconut and Rice different?

  • Coconut is higher in Manganese, Copper, Fiber, Iron, Phosphorus, and Potassium, however, Rice is richer in Vitamin B1, Folate, and Vitamin B3.
  • Daily need coverage for Saturated Fat from Coconut is 148% higher.
  • Coconut contains 23 times more Fiber than Rice. While Coconut contains 9g of Fiber, Rice contains only 0.4g.
  • Rice has less Saturated Fat.

Nuts, coconut meat, raw and Rice, white, long-grain, regular, enriched, cooked are the varieties used in this article.

Infographic

Coconut vs Rice 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.
Coconut
Coconut
9
:
1
Rice
Rice
Contains more Calcium +40%
Contains more Iron +102.5%
Contains more Magnesium +166.7%
Contains more Phosphorus +162.8%
Contains more Potassium +917.1%
Contains more Zinc +124.5%
Contains more Copper +530.4%
Contains more Manganese +217.8%
Contains more Selenium +34.7%
Contains less Sodium -95%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Calcium +40%
Contains more Iron +102.5%
Contains more Magnesium +166.7%
Contains more Phosphorus +162.8%
Contains more Potassium +917.1%
Contains more Zinc +124.5%
Contains more Copper +530.4%
Contains more Manganese +217.8%
Contains more Selenium +34.7%
Contains less Sodium -95%

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.
Coconut
Coconut
4
:
5
Rice
Rice
Contains more Vitamin E +500%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +53.8%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +147%
Contains more Vitamin B3 +173.3%
Contains more Vitamin B5 +30%
Contains more Vitamin B6 +72.2%
Contains more Folate +123.1%
Coconut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin E +500%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +53.8%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +147%
Contains more Vitamin B3 +173.3%
Contains more Vitamin B5 +30%
Contains more Vitamin B6 +72.2%
Contains more Folate +123.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut
Coconut
3
:
2
Rice
Rice
Contains more Protein +23.8%
Contains more Fats +11860.7%
Contains more Other +128.6%
Contains more Carbs +85%
Contains more Water +45.6%
Coconut
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Protein +23.8%
Contains more Fats +11860.7%
Contains more Other +128.6%
Contains more Carbs +85%
Contains more Water +45.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut
Coconut
2
:
1
Rice
Rice
Contains more Monounsaturated Fat +1519.3%
Contains more Polyunsaturated fat +381.6%
Contains less Saturated Fat -99.7%
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +1519.3%
Contains more Polyunsaturated fat +381.6%
Contains less Saturated Fat -99.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut Rice Opinion
Net carbs 6.23g 27.77g Rice
Protein 3.33g 2.69g Coconut
Fats 33.49g 0.28g Coconut
Carbs 15.23g 28.17g Rice
Calories 354kcal 130kcal Coconut
Sugar 6.23g 0.05g Rice
Fiber 9g 0.4g Coconut
Calcium 14mg 10mg Coconut
Iron 2.43mg 1.2mg Coconut
Magnesium 32mg 12mg Coconut
Phosphorus 113mg 43mg Coconut
Potassium 356mg 35mg Coconut
Sodium 20mg 1mg Rice
Zinc 1.1mg 0.49mg Coconut
Copper 0.435mg 0.069mg Coconut
Manganese 1.5mg 0.472mg Coconut
Selenium 10.1µg 7.5µg Coconut
Vitamin E 0.24mg 0.04mg Coconut
Vitamin C 3.3mg 0mg Coconut
Vitamin B1 0.066mg 0.163mg Rice
Vitamin B2 0.02mg 0.013mg Coconut
Vitamin B3 0.54mg 1.476mg Rice
Vitamin B5 0.3mg 0.39mg Rice
Vitamin B6 0.054mg 0.093mg Rice
Folate 26µg 58µg Rice
Vitamin K 0.2µg 0µg Coconut
Tryptophan 0.039mg 0.031mg Coconut
Threonine 0.121mg 0.096mg Coconut
Isoleucine 0.131mg 0.116mg Coconut
Leucine 0.247mg 0.222mg Coconut
Lysine 0.147mg 0.097mg Coconut
Methionine 0.062mg 0.063mg Rice
Phenylalanine 0.169mg 0.144mg Coconut
Valine 0.202mg 0.164mg Coconut
Histidine 0.077mg 0.063mg Coconut
Saturated Fat 29.698g 0.077g Rice
Monounsaturated Fat 1.425g 0.088g Coconut
Polyunsaturated fat 0.366g 0.076g Coconut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Rice
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
13%
Rice
Minerals Daily Need Coverage Score
63%
Coconut
22%
Rice

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 6.18g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 29.621g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $1.6)
Which food is lower in glycemic index?
Coconut
Coconut is lower in glycemic index (difference - 1)
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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.