Coconut vs. Soba — In-Depth Nutrition Comparison
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How are coconut and soba different?
- Coconut has more manganese, copper, iron, phosphorus, potassium, zinc, magnesium, and monounsaturated fat than soba.
- Daily need coverage for saturated fat for coconut is 148% higher.
- Coconut contains 55 times more monounsaturated fat than soba. While coconut contains 1.425g of monounsaturated fat, soba contains only 0.026g.
- Soba has less saturated fat.
- Soba has a lower glycemic index (46) than coconut (59).
Nuts, coconut meat, raw and Noodles, japanese, soba, cooked are the varieties used in this article.
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 | +255.6% |
| Contains more CalciumCalcium | +250% |
| Contains more PotassiumPotassium | +917.1% |
| Contains more IronIron | +406.3% |
| Contains more CopperCopper | +5337.5% |
| Contains more ZincZinc | +816.7% |
| Contains more PhosphorusPhosphorus | +352% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +301.1% |
| Contains more SeleniumSelenium | +∞% |
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 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +27.7% |
| Contains more Vitamin B6Vitamin B6 | +35% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +271.4% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +42.4% |
| Contains more Vitamin B2Vitamin B2 | +30% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 29.698g | 0.019g | 135% |
| Fats | 33.49g | 0.1g | 51% |
| Manganese | 1.5mg | 0.374mg | 49% |
| Copper | 0.435mg | 0.008mg | 47% |
| Fiber | 9g | 36% | |
| Iron | 2.43mg | 0.48mg | 24% |
| Selenium | 10.1µg | 18% | |
| Phosphorus | 113mg | 25mg | 13% |
| Calories | 354kcal | 99kcal | 13% |
| Potassium | 356mg | 35mg | 9% |
| Zinc | 1.1mg | 0.12mg | 9% |
| Magnesium | 32mg | 9mg | 5% |
| Folate | 26µg | 7µg | 5% |
| Vitamin C | 3.3mg | 0mg | 4% |
| Monounsaturated fat | 1.425g | 0.026g | 3% |
| Protein | 3.33g | 5.06g | 3% |
| Choline | 12.1mg | 2% | |
| Polyunsaturated fat | 0.366g | 0.031g | 2% |
| Vitamin B1 | 0.066mg | 0.094mg | 2% |
| Vitamin E | 0.24mg | 2% | |
| Sodium | 20mg | 60mg | 2% |
| Carbs | 15.23g | 21.44g | 2% |
| Vitamin B5 | 0.3mg | 0.235mg | 1% |
| Vitamin B6 | 0.054mg | 0.04mg | 1% |
| Calcium | 14mg | 4mg | 1% |
| Net carbs | 6.23g | 21.44g | N/A |
| Sugar | 6.23g | N/A | |
| Vitamin B2 | 0.02mg | 0.026mg | 0% |
| Vitamin B3 | 0.54mg | 0.51mg | 0% |
| Vitamin K | 0.2µg | 0% | |
| Tryptophan | 0.039mg | 0.072mg | 0% |
| Threonine | 0.121mg | 0.177mg | 0% |
| Isoleucine | 0.131mg | 0.195mg | 0% |
| Leucine | 0.247mg | 0.33mg | 0% |
| Lysine | 0.147mg | 0.214mg | 0% |
| Methionine | 0.062mg | 0.072mg | 0% |
| Phenylalanine | 0.169mg | 0.217mg | 0% |
| Valine | 0.202mg | 0.249mg | 0% |
| Histidine | 0.077mg | 0.119mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +33390% |
| Contains more OtherOther | +146.2% |
| Contains more ProteinProtein | +52% |
| Contains more CarbsCarbs | +40.8% |
| Contains more WaterWater | +55.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +5380.8% |
| Contains more Poly. FatPolyunsaturated fat | +1080.6% |
| Contains less Sat. FatSaturated fat | -99.9% |
