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  6. Coconut vs. Khorasan wheat

Coconut vs. Khorasan wheat — In-Depth Nutrition Comparison

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Important differences between coconut and khorasan wheat

  • Coconut has less selenium, manganese, vitamin B1, vitamin B3, phosphorus, zinc, magnesium, iron, and vitamin B6.
  • Coconut's daily need coverage for saturated fat is 148% more.
  • Khorasan wheat is lower in saturated fat.
  • Coconut has a higher glycemic index than khorasan wheat.

The food varieties used in the comparison are Nuts, coconut meat, raw and Wheat, KAMUT khorasan, uncooked.

Infographic

Coconut vs Khorasan wheat 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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Contains more MagnesiumMagnesium +306.3%
Contains more CalciumCalcium +57.1%
Contains more PotassiumPotassium +13.2%
Contains more IronIron +55.1%
Contains more CopperCopper +16.3%
Contains more ZincZinc +234.5%
Contains more PhosphorusPhosphorus +222.1%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +82.3%
Contains more SeleniumSelenium +706.9%

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% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +154.2%
Contains more Vitamin B1Vitamin B1 +757.6%
Contains more Vitamin B2Vitamin B2 +820%
Contains more Vitamin B3Vitamin B3 +1080.6%
Contains more Vitamin B5Vitamin B5 +216.3%
Contains more Vitamin B6Vitamin B6 +379.6%
Contains more Vitamin KVitamin K +800%
Contains more CholineCholine +113.2%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Coconut Khorasan wheat DV% diff.
Saturated fat 29.698g 0.196g 134%
Selenium 10.1µg 81.5µg 130%
Manganese 1.5mg 2.735mg 54%
Fats 33.49g 2.13g 48%
Vitamin B1 0.066mg 0.566mg 42%
Phosphorus 113mg 364mg 36%
Vitamin B3 0.54mg 6.375mg 36%
Magnesium 32mg 130mg 23%
Zinc 1.1mg 3.68mg 23%
Protein 3.33g 14.54g 22%
Starch 52.41g 22%
Carbs 15.23g 70.58g 18%
Iron 2.43mg 3.77mg 17%
Vitamin B6 0.054mg 0.259mg 16%
Vitamin B2 0.02mg 0.184mg 13%
Vitamin B5 0.3mg 0.949mg 13%
Copper 0.435mg 0.506mg 8%
Fiber 9g 11.1g 8%
Folate 26µg 7%
Vitamin C 3.3mg 0mg 4%
Monounsaturated fat 1.425g 0.213g 3%
Vitamin E 0.24mg 0.61mg 2%
Choline 12.1mg 25.8mg 2%
Polyunsaturated fat 0.366g 0.621g 2%
Vitamin K 0.2µg 1.8µg 1%
Calories 354kcal 337kcal 1%
Sodium 20mg 5mg 1%
Potassium 356mg 403mg 1%
Calcium 14mg 22mg 1%
Net carbs 6.23g 59.48g N/A
Sugar 6.23g 7.84g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0.005g N/A
Tryptophan 0.039mg 0.13mg 0%
Threonine 0.121mg 0.442mg 0%
Isoleucine 0.131mg 0.566mg 0%
Leucine 0.247mg 1.112mg 0%
Lysine 0.147mg 0.416mg 0%
Methionine 0.062mg 0.251mg 0%
Phenylalanine 0.169mg 0.772mg 0%
Valine 0.202mg 0.687mg 0%
Histidine 0.077mg 0.379mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.048g N/A

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
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more FatsFats +1472.3%
Contains more WaterWater +324.5%
Contains more ProteinProtein +336.6%
Contains more CarbsCarbs +363.4%
Contains more OtherOther +75%

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
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
Contains more Mono. FatMonounsaturated fat +569%
Contains less Sat. FatSaturated fat -99.3%
Contains more Poly. FatPolyunsaturated fat +69.7%

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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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.