Coconut vs. Semolina — In-Depth Nutrition Comparison
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Significant differences between coconut and semolina
- Coconut has more fiber, iron, manganese, and copper; however, semolina is richer in vitamin B6, vitamin B3, selenium, vitamin B1, and vitamin B5.
- Coconut covers your daily saturated fat needs 147% more than semolina.
- Semolina has 5 times less fiber than coconut. Coconut has 9g of fiber, while semolina has 1.8g.
- Semolina contains less saturated fat.
Specific food types used in this comparison are Nuts, coconut meat, raw and Rice, white, long-grain, parboiled, unenriched, dry.
Infographic
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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 | +18.5% |
| Contains more PotassiumPotassium | +104.6% |
| Contains more IronIron | +228.4% |
| Contains more CopperCopper | +53.2% |
| Contains more ManganeseManganese | +44.9% |
| Contains more CalciumCalcium | +407.1% |
| Contains more PhosphorusPhosphorus | +35.4% |
| Contains less SodiumSodium | -90% |
| Contains more SeleniumSelenium | +97% |
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 | +700% |
| Contains more Vitamin KVitamin K | +100% |
| Contains more FolateFolate | +225% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +239.4% |
| Contains more Vitamin B2Vitamin B2 | +150% |
| Contains more Vitamin B3Vitamin B3 | +834.8% |
| Contains more Vitamin B5Vitamin B5 | +124% |
| Contains more Vitamin B6Vitamin B6 | +737% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 29.698g | 0.294g | 134% |
| Fats | 33.49g | 1.03g | 50% |
| Vitamin B6 | 0.054mg | 0.452mg | 31% |
| Fiber | 9g | 1.8g | 29% |
| Vitamin B3 | 0.54mg | 5.048mg | 28% |
| Starch | 68.29g | 28% | |
| Carbs | 15.23g | 80.89g | 22% |
| Iron | 2.43mg | 0.74mg | 21% |
| Manganese | 1.5mg | 1.035mg | 20% |
| Selenium | 10.1µg | 19.9µg | 18% |
| Copper | 0.435mg | 0.284mg | 17% |
| Vitamin B1 | 0.066mg | 0.224mg | 13% |
| Protein | 3.33g | 7.51g | 8% |
| Vitamin B5 | 0.3mg | 0.672mg | 7% |
| Phosphorus | 113mg | 153mg | 6% |
| Calcium | 14mg | 71mg | 6% |
| Folate | 26µg | 8µg | 5% |
| Potassium | 356mg | 174mg | 5% |
| Vitamin C | 3.3mg | 0mg | 4% |
| Monounsaturated fat | 1.425g | 0.258g | 3% |
| Choline | 12.1mg | 2% | |
| Vitamin B2 | 0.02mg | 0.05mg | 2% |
| Calories | 354kcal | 374kcal | 1% |
| Vitamin E | 0.24mg | 0.03mg | 1% |
| Sodium | 20mg | 2mg | 1% |
| Zinc | 1.1mg | 1.02mg | 1% |
| Magnesium | 32mg | 27mg | 1% |
| Net carbs | 6.23g | 79.09g | N/A |
| Sugar | 6.23g | 0.33g | N/A |
| Vitamin K | 0.2µg | 0.1µg | 0% |
| Polyunsaturated fat | 0.366g | 0.322g | 0% |
| Tryptophan | 0.039mg | 0.103mg | 0% |
| Threonine | 0.121mg | 0.271mg | 0% |
| Isoleucine | 0.131mg | 0.339mg | 0% |
| Leucine | 0.247mg | 0.656mg | 0% |
| Lysine | 0.147mg | 0.215mg | 0% |
| Methionine | 0.062mg | 0.183mg | 0% |
| Phenylalanine | 0.169mg | 0.398mg | 0% |
| Valine | 0.202mg | 0.47mg | 0% |
| Histidine | 0.077mg | 0.185mg | 0% |
| Fructose | 0.02g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +3151.5% |
| Contains more WaterWater | +376.6% |
| Contains more OtherOther | +35.2% |
| Contains more ProteinProtein | +125.5% |
| Contains more CarbsCarbs | +431.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +452.3% |
| Contains more Poly. FatPolyunsaturated fat | +13.7% |
| Contains less Sat. FatSaturated fat | -99% |
