Coconut vs. Wheat gluten — In-Depth Nutrition Comparison
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What are the main differences between coconut and wheat gluten?
- Coconut is richer in fiber, copper, potassium, folate, and vitamin B5, yet wheat gluten is richer in selenium, iron, phosphorus, and calcium.
- Coconut's daily need coverage for saturated fat is 147% higher.
- Wheat gluten contains less saturated fat.
We used Nuts, coconut meat, raw and Vital wheat gluten types in this comparison.
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 | +28% |
| Contains more PotassiumPotassium | +256% |
| Contains more CopperCopper | +139% |
| Contains more ZincZinc | +29.4% |
| Contains less SodiumSodium | -31% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +914.3% |
| Contains more IronIron | +114% |
| Contains more PhosphorusPhosphorus | +130.1% |
| Contains more SeleniumSelenium | +293.1% |
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 B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.33 g
Fats:
33.49 g
Carbs:
15.23 g
Water:
46.99 g
Other:
0.96 g
Protein:
75.16 g
Fats:
1.85 g
Carbs:
13.79 g
Water:
8.2 g
Other:
1 g
| Contains more FatsFats | +1710.3% |
| Contains more WaterWater | +473% |
| Contains more ProteinProtein | +2157.1% |
~equal in
Carbs
~13.79g
~equal in
Other
~1g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
29.698 g
Monounsaturated fat:
Mono. Fat
1.425 g
Polyunsaturated fat:
Poly. Fat
0.366 g
Saturated fat:
Sat. Fat
0.272 g
Monounsaturated fat:
Mono. Fat
0.156 g
Polyunsaturated fat:
Poly. Fat
0.81 g
| Contains more Mono. FatMonounsaturated fat | +813.5% |
| Contains less Sat. FatSaturated fat | -99.1% |
| Contains more Poly. FatPolyunsaturated fat | +121.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Protein | 3.33g | 75.16g | 144% |
| Saturated fat | 29.698g | 0.272g | 134% |
| Manganese | 1.5mg | 65% | |
| Selenium | 10.1µg | 39.7µg | 54% |
| Fats | 33.49g | 1.85g | 49% |
| Iron | 2.43mg | 5.2mg | 35% |
| Fiber | 9g | 0.6g | 34% |
| Copper | 0.435mg | 0.182mg | 28% |
| Phosphorus | 113mg | 260mg | 21% |
| Calcium | 14mg | 142mg | 13% |
| Potassium | 356mg | 100mg | 8% |
| Folate | 26µg | 0µg | 7% |
| Vitamin B5 | 0.3mg | 0mg | 6% |
| Vitamin B1 | 0.066mg | 0mg | 6% |
| Vitamin C | 3.3mg | 0mg | 4% |
| Vitamin B6 | 0.054mg | 0mg | 4% |
| Monounsaturated fat | 1.425g | 0.156g | 3% |
| Polyunsaturated fat | 0.366g | 0.81g | 3% |
| Vitamin B3 | 0.54mg | 0mg | 3% |
| Zinc | 1.1mg | 0.85mg | 2% |
| Choline | 12.1mg | 2% | |
| Vitamin E | 0.24mg | 0mg | 2% |
| Magnesium | 32mg | 25mg | 2% |
| Vitamin B2 | 0.02mg | 0mg | 2% |
| Calories | 354kcal | 370kcal | 1% |
| Carbs | 15.23g | 13.79g | 0% |
| Net carbs | 6.23g | 13.19g | N/A |
| Sugar | 6.23g | 0g | N/A |
| Sodium | 20mg | 29mg | 0% |
| Vitamin K | 0.2µg | 0µg | 0% |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.121mg | 0% | |
| Isoleucine | 0.131mg | 0% | |
| Leucine | 0.247mg | 0% | |
| Lysine | 0.147mg | 0% | |
| Methionine | 0.062mg | 0% | |
| Phenylalanine | 0.169mg | 0% | |
| Valine | 0.202mg | 0% | |
| Histidine | 0.077mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
0%
Minerals Daily Need Coverage Score
63%
68%
Comparison summary
Which food is lower in Sugar?
Wheat gluten is lower in Sugar (difference - 6.23g)
Which food is lower in Saturated fat?
Wheat gluten is lower in Saturated fat (difference - 29.426g)
Which food is cheaper?
Wheat gluten is cheaper (difference - $2.6)
Which food contains less Sodium?
Coconut contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Coconut is lower in glycemic index (difference - 5)
Which food is richer in vitamins?
Coconut is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
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.