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 for 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.
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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 | +166.7% |
| Contains more CalciumCalcium | +40% |
| Contains more PotassiumPotassium | +917.1% |
| Contains more IronIron | +102.5% |
| Contains more CopperCopper | +530.4% |
| Contains more ZincZinc | +124.5% |
| Contains more PhosphorusPhosphorus | +162.8% |
| Contains more ManganeseManganese | +217.8% |
| Contains more SeleniumSelenium | +34.7% |
| Contains less SodiumSodium | -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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +500% |
| Contains more Vitamin B2Vitamin B2 | +53.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +476.2% |
| Contains more Vitamin B1Vitamin B1 | +147% |
| Contains more Vitamin B3Vitamin B3 | +173.3% |
| Contains more Vitamin B5Vitamin B5 | +30% |
| Contains more Vitamin B6Vitamin B6 | +72.2% |
| Contains more FolateFolate | +123.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 29.698g | 0.077g | 135% |
| Fats | 33.49g | 0.28g | 51% |
| Manganese | 1.5mg | 0.472mg | 45% |
| Copper | 0.435mg | 0.069mg | 41% |
| Fiber | 9g | 0.4g | 34% |
| Iron | 2.43mg | 1.2mg | 15% |
| Calories | 354kcal | 130kcal | 11% |
| Phosphorus | 113mg | 43mg | 10% |
| Potassium | 356mg | 35mg | 9% |
| Folate | 26µg | 58µg | 8% |
| Vitamin B1 | 0.066mg | 0.163mg | 8% |
| Vitamin B3 | 0.54mg | 1.476mg | 6% |
| Zinc | 1.1mg | 0.49mg | 6% |
| Magnesium | 32mg | 12mg | 5% |
| Selenium | 10.1µg | 7.5µg | 5% |
| Vitamin C | 3.3mg | 0mg | 4% |
| Carbs | 15.23g | 28.17g | 4% |
| Monounsaturated fat | 1.425g | 0.088g | 3% |
| Vitamin B6 | 0.054mg | 0.093mg | 3% |
| Vitamin B5 | 0.3mg | 0.39mg | 2% |
| Choline | 12.1mg | 2.1mg | 2% |
| Polyunsaturated fat | 0.366g | 0.076g | 2% |
| Protein | 3.33g | 2.69g | 1% |
| Vitamin B2 | 0.02mg | 0.013mg | 1% |
| Vitamin E | 0.24mg | 0.04mg | 1% |
| Sodium | 20mg | 1mg | 1% |
| Net carbs | 6.23g | 27.77g | N/A |
| Calcium | 14mg | 10mg | 0% |
| Sugar | 6.23g | 0.05g | N/A |
| Vitamin K | 0.2µg | 0µg | 0% |
| Tryptophan | 0.039mg | 0.031mg | 0% |
| Threonine | 0.121mg | 0.096mg | 0% |
| Isoleucine | 0.131mg | 0.116mg | 0% |
| Leucine | 0.247mg | 0.222mg | 0% |
| Lysine | 0.147mg | 0.097mg | 0% |
| Methionine | 0.062mg | 0.063mg | 0% |
| Phenylalanine | 0.169mg | 0.144mg | 0% |
| Valine | 0.202mg | 0.164mg | 0% |
| Histidine | 0.077mg | 0.063mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +23.8% |
| Contains more FatsFats | +11860.7% |
| Contains more OtherOther | +128.6% |
| Contains more CarbsCarbs | +85% |
| Contains more WaterWater | +45.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1519.3% |
| Contains more Poly. FatPolyunsaturated fat | +381.6% |
| Contains less Sat. FatSaturated fat | -99.7% |
