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  6. Coconut vs. Semolina

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

Coconut vs Semolina 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.
Coconut
Coconut
6
:
4
Semolina
Semolina
Contains more Iron +228.4%
Contains more Magnesium +18.5%
Contains more Potassium +104.6%
Contains more Copper +53.2%
Contains more Manganese +44.9%
Contains more Calcium +407.1%
Contains more Phosphorus +35.4%
Contains less Sodium -90%
Contains more Selenium +97%
Equal in Zinc - 1.02
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Contains more Iron +228.4%
Contains more Magnesium +18.5%
Contains more Potassium +104.6%
Contains more Copper +53.2%
Contains more Manganese +44.9%
Contains more Calcium +407.1%
Contains more Phosphorus +35.4%
Contains less Sodium -90%
Contains more Selenium +97%
Equal in Zinc - 1.02

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.
Coconut
Coconut
4
:
5
Semolina
Semolina
Contains more Vitamin E +700%
Contains more Vitamin C +∞%
Contains more Folate +225%
Contains more Vitamin K +100%
Contains more Vitamin B1 +239.4%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +834.8%
Contains more Vitamin B5 +124%
Contains more Vitamin B6 +737%
Coconut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Semolina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 56% 12% 95% 41% 105% 6% 0% 1%
Contains more Vitamin E +700%
Contains more Vitamin C +∞%
Contains more Folate +225%
Contains more Vitamin K +100%
Contains more Vitamin B1 +239.4%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +834.8%
Contains more Vitamin B5 +124%
Contains more Vitamin B6 +737%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut
Coconut
3
:
2
Semolina
Semolina
Contains more Fats +3151.5%
Contains more Water +376.6%
Contains more Other +35.2%
Contains more Protein +125.5%
Contains more Carbs +431.1%
Coconut
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more Fats +3151.5%
Contains more Water +376.6%
Contains more Other +35.2%
Contains more Protein +125.5%
Contains more Carbs +431.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut
Coconut
2
:
1
Semolina
Semolina
Contains more Monounsaturated Fat +452.3%
Contains more Polyunsaturated fat +13.7%
Contains less Saturated Fat -99%
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Contains more Monounsaturated Fat +452.3%
Contains more Polyunsaturated fat +13.7%
Contains less Saturated Fat -99%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut Semolina
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Coconut Semolina Opinion
Net carbs 6.23g 79.09g Semolina
Protein 3.33g 7.51g Semolina
Fats 33.49g 1.03g Coconut
Carbs 15.23g 80.89g Semolina
Calories 354kcal 374kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 6.23g 0.33g Semolina
Fiber 9g 1.8g Coconut
Calcium 14mg 71mg Semolina
Iron 2.43mg 0.74mg Coconut
Magnesium 32mg 27mg Coconut
Phosphorus 113mg 153mg Semolina
Potassium 356mg 174mg Coconut
Sodium 20mg 2mg Semolina
Zinc 1.1mg 1.02mg Coconut
Copper 0.435mg 0.284mg Coconut
Manganese 1.5mg 1.035mg Coconut
Selenium 10.1µg 19.9µg Semolina
Vitamin E 0.24mg 0.03mg Coconut
Vitamin C 3.3mg 0mg Coconut
Vitamin B1 0.066mg 0.224mg Semolina
Vitamin B2 0.02mg 0.05mg Semolina
Vitamin B3 0.54mg 5.048mg Semolina
Vitamin B5 0.3mg 0.672mg Semolina
Vitamin B6 0.054mg 0.452mg Semolina
Folate 26µg 8µg Coconut
Vitamin K 0.2µg 0.1µg Coconut
Tryptophan 0.039mg 0.103mg Semolina
Threonine 0.121mg 0.271mg Semolina
Isoleucine 0.131mg 0.339mg Semolina
Leucine 0.247mg 0.656mg Semolina
Lysine 0.147mg 0.215mg Semolina
Methionine 0.062mg 0.183mg Semolina
Phenylalanine 0.169mg 0.398mg Semolina
Valine 0.202mg 0.47mg Semolina
Histidine 0.077mg 0.185mg Semolina
Saturated Fat 29.698g 0.294g Semolina
Monounsaturated Fat 1.425g 0.258g Coconut
Polyunsaturated fat 0.366g 0.322g Coconut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Semolina
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Coconut
26%
Semolina
Minerals Daily Need Coverage Score
63%
Coconut
52%
Semolina

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 5.9g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 29.404g)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 5)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $1.2)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.