Coconut vs. Flax seeds — In-Depth Nutrition Comparison
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The main differences between coconut and flax seeds
- Coconut contains less vitamin B1, copper, magnesium, phosphorus, fiber, manganese, iron, vitamin B6, and zinc than flax seeds.
- Daily need coverage for vitamin B1 for flax seeds is 132% higher.
- Flax seeds have 8 times less saturated fat than coconut. Coconut has 29.698g of saturated fat, while flax seeds have 3.663g.
Food types used in this article are Nuts, coconut meat, raw and Seeds, flaxseed.
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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 less SodiumSodium | -33.3% |
| Contains more MagnesiumMagnesium | +1125% |
| Contains more CalciumCalcium | +1721.4% |
| Contains more PotassiumPotassium | +128.4% |
| Contains more IronIron | +135.8% |
| Contains more CopperCopper | +180.5% |
| Contains more ZincZinc | +294.5% |
| Contains more PhosphorusPhosphorus | +468.1% |
| Contains more ManganeseManganese | +65.5% |
| Contains more SeleniumSelenium | +151.5% |
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 | +450% |
| Contains more Vitamin EVitamin E | +29.2% |
| Contains more Vitamin B1Vitamin B1 | +2390.9% |
| Contains more Vitamin B2Vitamin B2 | +705% |
| Contains more Vitamin B3Vitamin B3 | +470.4% |
| Contains more Vitamin B5Vitamin B5 | +228.3% |
| Contains more Vitamin B6Vitamin B6 | +775.9% |
| Contains more Vitamin KVitamin K | +2050% |
| Contains more FolateFolate | +234.6% |
| Contains more CholineCholine | +550.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.33 g
Fats:
33.49 g
Carbs:
15.23 g
Water:
46.99 g
Other:
0.96 g
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
| Contains more WaterWater | +575.1% |
| Contains more ProteinProtein | +449.2% |
| Contains more FatsFats | +25.9% |
| Contains more CarbsCarbs | +89.6% |
| Contains more OtherOther | +286.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
29.698 g
Monounsaturated fat:
Mono. Fat
1.425 g
Polyunsaturated fat:
Poly. Fat
0.366 g
Saturated fat:
Sat. Fat
3.663 g
Monounsaturated fat:
Mono. Fat
7.527 g
Polyunsaturated fat:
Poly. Fat
28.73 g
| Contains less Sat. FatSaturated fat | -87.7% |
| Contains more Mono. FatMonounsaturated fat | +428.2% |
| Contains more Poly. FatPolyunsaturated fat | +7749.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 0.366g | 28.73g | 189% |
| Vitamin B1 | 0.066mg | 1.644mg | 132% |
| Saturated fat | 29.698g | 3.663g | 118% |
| Copper | 0.435mg | 1.22mg | 87% |
| Magnesium | 32mg | 392mg | 86% |
| Phosphorus | 113mg | 642mg | 76% |
| Fiber | 9g | 27.3g | 73% |
| Manganese | 1.5mg | 2.482mg | 43% |
| Iron | 2.43mg | 5.73mg | 41% |
| Vitamin B6 | 0.054mg | 0.473mg | 32% |
| Protein | 3.33g | 18.29g | 30% |
| Zinc | 1.1mg | 4.34mg | 29% |
| Selenium | 10.1µg | 25.4µg | 28% |
| Calcium | 14mg | 255mg | 24% |
| Vitamin B3 | 0.54mg | 3.08mg | 16% |
| Folate | 26µg | 87µg | 15% |
| Monounsaturated fat | 1.425g | 7.527g | 15% |
| Vitamin B5 | 0.3mg | 0.985mg | 14% |
| Potassium | 356mg | 813mg | 13% |
| Fats | 33.49g | 42.16g | 13% |
| Choline | 12.1mg | 78.7mg | 12% |
| Vitamin B2 | 0.02mg | 0.161mg | 11% |
| Calories | 354kcal | 534kcal | 9% |
| Carbs | 15.23g | 28.88g | 5% |
| Vitamin K | 0.2µg | 4.3µg | 3% |
| Vitamin C | 3.3mg | 0.6mg | 3% |
| Net carbs | 6.23g | 1.58g | N/A |
| Sugar | 6.23g | 1.55g | N/A |
| Sodium | 20mg | 30mg | 0% |
| Vitamin E | 0.24mg | 0.31mg | 0% |
| Tryptophan | 0.039mg | 0.297mg | 0% |
| Threonine | 0.121mg | 0.766mg | 0% |
| Isoleucine | 0.131mg | 0.896mg | 0% |
| Leucine | 0.247mg | 1.235mg | 0% |
| Lysine | 0.147mg | 0.862mg | 0% |
| Methionine | 0.062mg | 0.37mg | 0% |
| Phenylalanine | 0.169mg | 0.957mg | 0% |
| Valine | 0.202mg | 1.072mg | 0% |
| Histidine | 0.077mg | 0.472mg | 0% |
| Omega-6 - Eicosadienoic acid | 0.007g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
62%
Minerals Daily Need Coverage Score
63%
191%
Comparison summary
Which food is lower in Sugar?
Flax seeds is lower in Sugar (difference - 4.68g)
Which food is lower in Saturated fat?
Flax seeds is lower in Saturated fat (difference - 26.035g)
Which food is richer in minerals?
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds is relatively richer in vitamins
Which food contains less Sodium?
Coconut contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Coconut is lower in glycemic index (difference - 59)
Which food is cheaper?
Coconut is cheaper (difference - $0.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)