Coconut vs. Rye — In-Depth Nutrition Comparison
Compare
What are the main differences between coconut and rye?
- Coconut has less manganese, phosphorus, fiber, vitamin B3, vitamin B5, vitamin B1, magnesium, vitamin B6, and vitamin B2 than rye.
- Coconut's daily need coverage for saturated fat is 148% higher.
- Rye contains less saturated fat.
- Rye has a lower glycemic index than coconut.
We used Nuts, coconut meat, raw and Rye grain types in this comparison.
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 CopperCopper | +18.5% |
| Contains more MagnesiumMagnesium | +243.8% |
| Contains more CalciumCalcium | +71.4% |
| Contains more PotassiumPotassium | +43.3% |
| Contains more ZincZinc | +140.9% |
| Contains more PhosphorusPhosphorus | +193.8% |
| Contains less SodiumSodium | -90% |
| Contains more ManganeseManganese | +71.8% |
| Contains more SeleniumSelenium | +37.6% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +254.2% |
| Contains more Vitamin B1Vitamin B1 | +378.8% |
| Contains more Vitamin B2Vitamin B2 | +1155% |
| Contains more Vitamin B3Vitamin B3 | +690.7% |
| Contains more Vitamin B5Vitamin B5 | +385.3% |
| Contains more Vitamin B6Vitamin B6 | +444.4% |
| Contains more Vitamin KVitamin K | +2850% |
| Contains more FolateFolate | +46.2% |
| Contains more CholineCholine | +151.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 29.698g | 0.197g | 134% |
| Fats | 33.49g | 1.63g | 49% |
| Manganese | 1.5mg | 2.577mg | 47% |
| Phosphorus | 113mg | 332mg | 31% |
| Fiber | 9g | 15.1g | 24% |
| Vitamin B5 | 0.3mg | 1.456mg | 23% |
| Vitamin B3 | 0.54mg | 4.27mg | 23% |
| Vitamin B1 | 0.066mg | 0.316mg | 21% |
| Carbs | 15.23g | 75.86g | 20% |
| Magnesium | 32mg | 110mg | 19% |
| Vitamin B2 | 0.02mg | 0.251mg | 18% |
| Vitamin B6 | 0.054mg | 0.294mg | 18% |
| Protein | 3.33g | 10.34g | 14% |
| Zinc | 1.1mg | 2.65mg | 14% |
| Copper | 0.435mg | 0.367mg | 8% |
| Selenium | 10.1µg | 13.9µg | 7% |
| Vitamin K | 0.2µg | 5.9µg | 5% |
| Potassium | 356mg | 510mg | 5% |
| Vitamin E | 0.24mg | 0.85mg | 4% |
| Vitamin C | 3.3mg | 0mg | 4% |
| Iron | 2.43mg | 2.63mg | 3% |
| Choline | 12.1mg | 30.4mg | 3% |
| Folate | 26µg | 38µg | 3% |
| Monounsaturated fat | 1.425g | 0.208g | 3% |
| Polyunsaturated fat | 0.366g | 0.767g | 3% |
| Calories | 354kcal | 338kcal | 1% |
| Sodium | 20mg | 2mg | 1% |
| Calcium | 14mg | 24mg | 1% |
| Net carbs | 6.23g | 60.76g | N/A |
| Sugar | 6.23g | 0.98g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Tryptophan | 0.039mg | 0.108mg | 0% |
| Threonine | 0.121mg | 0.289mg | 0% |
| Isoleucine | 0.131mg | 0.208mg | 0% |
| Leucine | 0.247mg | 0.563mg | 0% |
| Lysine | 0.147mg | 0.286mg | 0% |
| Methionine | 0.062mg | 0.153mg | 0% |
| Phenylalanine | 0.169mg | 0.435mg | 0% |
| Valine | 0.202mg | 0.317mg | 0% |
| Histidine | 0.077mg | 0.189mg | 0% |
| Fructose | 0.11g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +1954.6% |
| Contains more WaterWater | +343.3% |
| Contains more ProteinProtein | +210.5% |
| Contains more CarbsCarbs | +398.1% |
| Contains more OtherOther | +63.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +585.1% |
| Contains less Sat. FatSaturated fat | -99.3% |
| Contains more Poly. FatPolyunsaturated fat | +109.6% |
