Coconut vs. Spelt — In-Depth Nutrition Comparison
Compare
The main differences between coconut and spelt
- Coconut contains less manganese, phosphorus, vitamin B3, iron, vitamin B1, magnesium, zinc, vitamin B5, and vitamin B6 than spelt.
- Daily need coverage for saturated fat for coconut is 146% higher.
- Spelt is lower in saturated fat.
Food types used in this article are Nuts, coconut meat, raw and Spelt, uncooked.
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.
| Contains more MagnesiumMagnesium | +325% |
| Contains more CalciumCalcium | +92.9% |
| Contains more IronIron | +82.7% |
| Contains more CopperCopper | +17.5% |
| Contains more ZincZinc | +198.2% |
| Contains more PhosphorusPhosphorus | +254.9% |
| Contains less SodiumSodium | -60% |
| Contains more ManganeseManganese | +98.9% |
| Contains more SeleniumSelenium | +15.8% |
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 CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +229.2% |
| Contains more Vitamin B1Vitamin B1 | +451.5% |
| Contains more Vitamin B2Vitamin B2 | +465% |
| Contains more Vitamin B3Vitamin B3 | +1167.2% |
| Contains more Vitamin B5Vitamin B5 | +256% |
| Contains more Vitamin B6Vitamin B6 | +325.9% |
| Contains more Vitamin KVitamin K | +1700% |
| Contains more FolateFolate | +73.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +1278.2% |
| Contains more WaterWater | +326.4% |
| Contains more ProteinProtein | +337.5% |
| Contains more CarbsCarbs | +360.9% |
| Contains more OtherOther | +86.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +220.2% |
| Contains less Sat. FatSaturated fat | -98.6% |
| Contains more Poly. FatPolyunsaturated fat | +243.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 29.698g | 0.406g | 133% |
| Manganese | 1.5mg | 2.983mg | 64% |
| Fats | 33.49g | 2.43g | 48% |
| Phosphorus | 113mg | 401mg | 41% |
| Vitamin B3 | 0.54mg | 6.843mg | 39% |
| Magnesium | 32mg | 136mg | 25% |
| Iron | 2.43mg | 4.44mg | 25% |
| Vitamin B1 | 0.066mg | 0.364mg | 25% |
| Starch | 53.92g | 22% | |
| Protein | 3.33g | 14.57g | 22% |
| Zinc | 1.1mg | 3.28mg | 20% |
| Carbs | 15.23g | 70.19g | 18% |
| Vitamin B5 | 0.3mg | 1.068mg | 15% |
| Vitamin B6 | 0.054mg | 0.23mg | 14% |
| Copper | 0.435mg | 0.511mg | 8% |
| Fiber | 9g | 10.7g | 7% |
| Vitamin B2 | 0.02mg | 0.113mg | 7% |
| Polyunsaturated fat | 0.366g | 1.258g | 6% |
| Folate | 26µg | 45µg | 5% |
| Vitamin E | 0.24mg | 0.79mg | 4% |
| Vitamin C | 3.3mg | 0mg | 4% |
| Vitamin K | 0.2µg | 3.6µg | 3% |
| Selenium | 10.1µg | 11.7µg | 3% |
| Choline | 12.1mg | 2% | |
| Monounsaturated fat | 1.425g | 0.445g | 2% |
| Calories | 354kcal | 338kcal | 1% |
| Sodium | 20mg | 8mg | 1% |
| Potassium | 356mg | 388mg | 1% |
| Calcium | 14mg | 27mg | 1% |
| Net carbs | 6.23g | 59.49g | N/A |
| Sugar | 6.23g | 6.82g | N/A |
| Tryptophan | 0.039mg | 0.132mg | 0% |
| Threonine | 0.121mg | 0.443mg | 0% |
| Isoleucine | 0.131mg | 0.552mg | 0% |
| Leucine | 0.247mg | 1.07mg | 0% |
| Lysine | 0.147mg | 0.409mg | 0% |
| Methionine | 0.062mg | 0.258mg | 0% |
| Phenylalanine | 0.169mg | 0.737mg | 0% |
| Valine | 0.202mg | 0.681mg | 0% |
| Histidine | 0.077mg | 0.36mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-3 - ALA | 0.065g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
32%
Minerals Daily Need Coverage Score
63%
119%
Comparison summary
Which food contains less Sodium?
Spelt contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Spelt is lower in Saturated fat (difference - 29.292g)
Which food is cheaper?
Spelt is cheaper (difference - $2.6)
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Spelt is relatively richer in vitamins
Which food is lower in Sugar?
Coconut is lower in Sugar (difference - 0.59g)
Which food is lower in glycemic index?
Coconut is lower in glycemic index (difference - 4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)