Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Coconut vs Spelt 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%
Spelt
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
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%
~equal in Potassium ~388mg

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%
Spelt
8
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 0% 0% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

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
Spelt
3
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
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
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
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.
Coconut Spelt
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Coconut Spelt 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?

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

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
32%
Spelt
Minerals Daily Need Coverage Score
63%
Coconut
119%
Spelt

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Spelt
Spelt is lower in Saturated fat (difference - 29.292g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $2.6)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food is lower in Sugar?
Coconut
Coconut is lower in Sugar (difference - 0.59g)
Which food is lower in glycemic index?
Coconut
Coconut is lower in glycemic index (difference - 4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.