Coconut vs. Wheat — In-Depth Nutrition Comparison
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Significant differences between coconut and wheat
- The amount of selenium, manganese, phosphorus, vitamin B3, vitamin B1, vitamin B6, zinc, magnesium, and iron in wheat is higher than in coconut.
- Coconut covers your daily saturated fat needs 146% more than wheat .
- Wheat contains less saturated fat.
Specific food types used in this comparison are Nuts, coconut meat, raw and Wheat, durum.
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 | +350% |
| Contains more CalciumCalcium | +142.9% |
| Contains more PotassiumPotassium | +21.1% |
| Contains more IronIron | +44.9% |
| Contains more CopperCopper | +27.1% |
| Contains more ZincZinc | +278.2% |
| Contains more PhosphorusPhosphorus | +349.6% |
| Contains less SodiumSodium | -90% |
| Contains more ManganeseManganese | +100.8% |
| Contains more SeleniumSelenium | +785.1% |
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 KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +534.8% |
| Contains more Vitamin B2Vitamin B2 | +505% |
| Contains more Vitamin B3Vitamin B3 | +1147.8% |
| Contains more Vitamin B5Vitamin B5 | +211.7% |
| Contains more Vitamin B6Vitamin B6 | +675.9% |
| Contains more FolateFolate | +65.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 10.1µg | 89.4µg | 144% |
| Saturated fat | 29.698g | 0.454g | 133% |
| Manganese | 1.5mg | 3.012mg | 66% |
| Phosphorus | 113mg | 508mg | 56% |
| Fats | 33.49g | 2.47g | 48% |
| Vitamin B3 | 0.54mg | 6.738mg | 39% |
| Fiber | 9g | 36% | |
| Vitamin B1 | 0.066mg | 0.419mg | 29% |
| Vitamin B6 | 0.054mg | 0.419mg | 28% |
| Zinc | 1.1mg | 4.16mg | 28% |
| Magnesium | 32mg | 144mg | 27% |
| Protein | 3.33g | 13.68g | 21% |
| Carbs | 15.23g | 71.13g | 19% |
| Iron | 2.43mg | 3.52mg | 14% |
| Vitamin B5 | 0.3mg | 0.935mg | 13% |
| Copper | 0.435mg | 0.553mg | 13% |
| Vitamin B2 | 0.02mg | 0.121mg | 8% |
| Folate | 26µg | 43µg | 4% |
| Polyunsaturated fat | 0.366g | 0.978g | 4% |
| Vitamin C | 3.3mg | 0mg | 4% |
| Monounsaturated fat | 1.425g | 0.344g | 3% |
| Vitamin E | 0.24mg | 2% | |
| Potassium | 356mg | 431mg | 2% |
| Calcium | 14mg | 34mg | 2% |
| Choline | 12.1mg | 2% | |
| Calories | 354kcal | 339kcal | 1% |
| Sodium | 20mg | 2mg | 1% |
| Net carbs | 6.23g | 71.13g | N/A |
| Sugar | 6.23g | N/A | |
| Vitamin K | 0.2µg | 0% | |
| Tryptophan | 0.039mg | 0.176mg | 0% |
| Threonine | 0.121mg | 0.366mg | 0% |
| Isoleucine | 0.131mg | 0.533mg | 0% |
| Leucine | 0.247mg | 0.934mg | 0% |
| Lysine | 0.147mg | 0.303mg | 0% |
| Methionine | 0.062mg | 0.221mg | 0% |
| Phenylalanine | 0.169mg | 0.681mg | 0% |
| Valine | 0.202mg | 0.594mg | 0% |
| Histidine | 0.077mg | 0.322mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +1255.9% |
| Contains more WaterWater | +329.5% |
| Contains more ProteinProtein | +310.8% |
| Contains more CarbsCarbs | +367% |
| Contains more OtherOther | +85.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +314.2% |
| Contains less Sat. FatSaturated fat | -98.5% |
| Contains more Poly. FatPolyunsaturated fat | +167.2% |