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Coconut vs. Turkey meat — In-Depth Nutrition Comparison

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Significant differences between coconut and turkey meat

  • Coconut has more manganese, copper, and fiber; however, turkey meat is richer in vitamin B3, vitamin B6, vitamin B12, selenium, and vitamin B2.
  • Coconut covers your daily saturated fat needs 138% more than turkey meat.
  • Turkey meat contains less saturated fat.
  • Coconut has a higher glycemic index. The glycemic index of coconut is 59, while the glycemic index of turkey meat is 0.

Specific food types used in this comparison are Nuts, coconut meat, raw and Turkey, whole, meat and skin, cooked, roasted.

Infographic

Coconut vs Turkey meat 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
Contains more PotassiumPotassium +49%
Contains more IronIron +122.9%
Contains more CopperCopper +367.7%
Contains less SodiumSodium -80.6%
Contains more ManganeseManganese +10614.3%
Contains more ZincZinc +125.5%
Contains more PhosphorusPhosphorus +97.3%
Contains more SeleniumSelenium +195%
~equal in Magnesium ~30mg
~equal in Calcium ~14mg

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%
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% 4% 1.4% 6% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +242.9%
Contains more Vitamin B1Vitamin B1 +46.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +188.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1305%
Contains more Vitamin B3Vitamin B3 +1672.8%
Contains more Vitamin B5Vitamin B5 +216%
Contains more Vitamin B6Vitamin B6 +1040.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +622.3%

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
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
Contains more FatsFats +353.2%
Contains more CarbsCarbs +25283.3%
Contains more OtherOther +100%
Contains more ProteinProtein +757.4%
Contains more WaterWater +35.2%

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
31% 38% 31%
Saturated fat: Sat. Fat 2.155 g
Monounsaturated fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 g
Contains less Sat. FatSaturated fat -92.7%
Contains more Mono. FatMonounsaturated fat +85.8%
Contains more Poly. FatPolyunsaturated fat +479%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut Turkey meat DV% diff.
Saturated fat 29.698g 2.155g 125%
Manganese 1.5mg 0.014mg 65%
Vitamin B3 0.54mg 9.573mg 56%
Protein 3.33g 28.55g 50%
Vitamin B6 0.054mg 0.616mg 43%
Vitamin B12 0µg 1.02µg 43%
Fats 33.49g 7.39g 40%
Copper 0.435mg 0.093mg 38%
Fiber 9g 0g 36%
Selenium 10.1µg 29.8µg 36%
Cholesterol 0mg 109mg 36%
Vitamin B2 0.02mg 0.281mg 20%
Iron 2.43mg 1.09mg 17%
Phosphorus 113mg 223mg 16%
Choline 12.1mg 87.4mg 14%
Zinc 1.1mg 2.48mg 13%
Vitamin B5 0.3mg 0.948mg 13%
Polyunsaturated fat 0.366g 2.119g 12%
Calories 354kcal 189kcal 8%
Carbs 15.23g 0.06g 5%
Vitamin C 3.3mg 0mg 4%
Sodium 20mg 103mg 4%
Folate 26µg 9µg 4%
Monounsaturated fat 1.425g 2.647g 3%
Potassium 356mg 239mg 3%
Vitamin D 0IU 15IU 2%
Vitamin B1 0.066mg 0.045mg 2%
Vitamin D 0µg 0.4µg 2%
Vitamin E 0.24mg 0.07mg 1%
Vitamin A 0µg 12µg 1%
Net carbs 6.23g 0.06g N/A
Magnesium 32mg 30mg 0%
Calcium 14mg 14mg 0%
Sugar 6.23g 0g N/A
Vitamin K 0.2µg 0µg 0%
Trans fat 0.101g N/A
Tryptophan 0.039mg 0.291mg 0%
Threonine 0.121mg 1.004mg 0%
Isoleucine 0.131mg 0.796mg 0%
Leucine 0.247mg 1.925mg 0%
Lysine 0.147mg 2.282mg 0%
Methionine 0.062mg 0.724mg 0%
Phenylalanine 0.169mg 0.903mg 0%
Valine 0.202mg 0.902mg 0%
Histidine 0.077mg 0.749mg 0%
Omega-3 - EPA 0g 0.008g N/A
Omega-3 - DHA 0g 0.005g N/A
Omega-3 - ALA 0.105g N/A
Omega-3 - DPA 0g 0.008g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.01g N/A
Omega-6 - Eicosadienoic acid 0.014g N/A
Omega-6 - Linoleic acid 1.841g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Turkey meat
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
50%
Turkey meat
Minerals Daily Need Coverage Score
63%
Coconut
46%
Turkey meat

Comparison summary

Which food is lower in Sugar?
Turkey meat
Turkey meat is lower in Sugar (difference - 6.23g)
Which food is lower in Saturated fat?
Turkey meat
Turkey meat is lower in Saturated fat (difference - 27.543g)
Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 59)
Which food is cheaper?
Turkey meat
Turkey meat is cheaper (difference - $0.6)
Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 109mg)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 83mg)
Which food is richer in minerals?
?
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.
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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.