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

Coconut vs. Teff — In-Depth Nutrition Comparison

Compare

What are the main differences between coconut and teff?

  • Coconut has less manganese, iron, phosphorus, copper, magnesium, vitamin B6, vitamin B1, zinc, and vitamin B2 than teff.
  • Teff's daily need coverage for manganese is 337% higher.
  • Coconut has 66 times more saturated fat than teff. Coconut has 29.698g of saturated fat, while teff has 0.449g.

We used Nuts, coconut meat, raw and Teff, uncooked types in this comparison.

Infographic

Coconut vs Teff 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%
Teff
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 54% 38% 286% 270% 99% 184% 1.6% 1205% 24%
Contains more SeleniumSelenium +129.5%
Contains more MagnesiumMagnesium +475%
Contains more CalciumCalcium +1185.7%
Contains more PotassiumPotassium +19.9%
Contains more IronIron +214%
Contains more CopperCopper +86.2%
Contains more ZincZinc +230%
Contains more PhosphorusPhosphorus +279.6%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +516%

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%
Teff
6
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% 1.6% 0% 98% 62% 63% 57% 111% 0% 4.8% 0% 7.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +200%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +490.9%
Contains more Vitamin B2Vitamin B2 +1250%
Contains more Vitamin B3Vitamin B3 +522.8%
Contains more Vitamin B5Vitamin B5 +214%
Contains more Vitamin B6Vitamin B6 +792.6%
Contains more Vitamin KVitamin K +850%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Choline ~13.1mg

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
Teff
3
13% 2% 73% 9% 2%
Protein: 13.3 g
Fats: 2.38 g
Carbs: 73.13 g
Water: 8.82 g
Other: 2.37 g
Contains more FatsFats +1307.1%
Contains more WaterWater +432.8%
Contains more ProteinProtein +299.4%
Contains more CarbsCarbs +380.2%
Contains more OtherOther +146.9%

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
Teff
2
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +141.9%
Contains less Sat. FatSaturated fat -98.5%
Contains more Poly. FatPolyunsaturated fat +192.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut Teff
Lower in Cholesterol ok
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
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Coconut Teff DV% diff.
Manganese 1.5mg 9.24mg 337%
Saturated fat 29.698g 0.449g 133%
Iron 2.43mg 7.63mg 65%
Fats 33.49g 2.38g 48%
Phosphorus 113mg 429mg 45%
Copper 0.435mg 0.81mg 42%
Magnesium 32mg 184mg 36%
Vitamin B6 0.054mg 0.482mg 33%
Vitamin B1 0.066mg 0.39mg 27%
Zinc 1.1mg 3.63mg 23%
Protein 3.33g 13.3g 20%
Vitamin B2 0.02mg 0.27mg 19%
Carbs 15.23g 73.13g 19%
Vitamin B3 0.54mg 3.363mg 18%
Calcium 14mg 180mg 17%
Starch 36.56g 15%
Vitamin B5 0.3mg 0.942mg 13%
Selenium 10.1µg 4.4µg 10%
Folate 26µg 7%
Polyunsaturated fat 0.366g 1.071g 5%
Fiber 9g 8g 4%
Vitamin C 3.3mg 4%
Potassium 356mg 427mg 2%
Monounsaturated fat 1.425g 0.589g 2%
Fructose 0.47g 1%
Calories 354kcal 367kcal 1%
Vitamin K 0.2µg 1.9µg 1%
Vitamin E 0.24mg 0.08mg 1%
Net carbs 6.23g 65.13g N/A
Sugar 6.23g 1.84g N/A
Sodium 20mg 12mg 0%
Choline 12.1mg 13.1mg 0%
Tryptophan 0.039mg 0.139mg 0%
Threonine 0.121mg 0.51mg 0%
Isoleucine 0.131mg 0.501mg 0%
Leucine 0.247mg 1.068mg 0%
Lysine 0.147mg 0.376mg 0%
Methionine 0.062mg 0.428mg 0%
Phenylalanine 0.169mg 0.698mg 0%
Valine 0.202mg 0.686mg 0%
Histidine 0.077mg 0.301mg 0%
Omega-3 - ALA 0.135g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Teff
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
31%
Teff
Minerals Daily Need Coverage Score
63%
Coconut
229%
Teff

Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 4.39g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Teff
Teff is lower in Saturated fat (difference - 29.249g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 59)
Which food is cheaper?
Teff
Teff is cheaper (difference - $2.6)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/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.