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  6. Coconut vs. Flax seeds

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.

Infographic

Coconut vs Flax seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Flax seeds 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
18% 42% 29% 7% 4%
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
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
9% 19% 72%
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%

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.