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  6. Coconut vs. Wild rice raw

Coconut vs. Wild rice raw — In-Depth Nutrition Comparison

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Important differences between Coconut and Wild rice raw

  • Coconut has more Selenium, however, Wild rice raw has more Phosphorus, Zinc, Vitamin B3, Magnesium, Vitamin B6, Vitamin B2, Folate, and Vitamin B5.
  • Coconut's daily need coverage for Saturated Fat is 148% more.
  • Coconut has 4 times more Selenium than Wild rice raw. Coconut has 10.1µg of Selenium, while Wild rice raw has 2.8µg.
  • Wild rice raw is lower in Saturated Fat.

The food varieties used in the comparison are Nuts, coconut meat, raw and Wild rice, raw.

Infographic

Coconut vs Wild rice raw 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.
Coconut
Coconut
3
:
7
Wild rice raw
Wild rice raw
Contains more Iron +24%
Contains more Manganese +12.9%
Contains more Selenium +260.7%
Contains more Calcium +50%
Contains more Magnesium +453.1%
Contains more Phosphorus +283.2%
Contains more Potassium +19.9%
Contains less Sodium -65%
Contains more Zinc +441.8%
Contains more Copper +20.5%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Contains more Iron +24%
Contains more Manganese +12.9%
Contains more Selenium +260.7%
Contains more Calcium +50%
Contains more Magnesium +453.1%
Contains more Phosphorus +283.2%
Contains more Potassium +19.9%
Contains less Sodium -65%
Contains more Zinc +441.8%
Contains more Copper +20.5%

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.
Coconut
Coconut
1
:
9
Wild rice raw
Wild rice raw
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +241.7%
Contains more Vitamin B1 +74.2%
Contains more Vitamin B2 +1210%
Contains more Vitamin B3 +1146.9%
Contains more Vitamin B5 +258%
Contains more Vitamin B6 +624.1%
Contains more Folate +265.4%
Contains more Vitamin K +850%
Coconut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +241.7%
Contains more Vitamin B1 +74.2%
Contains more Vitamin B2 +1210%
Contains more Vitamin B3 +1146.9%
Contains more Vitamin B5 +258%
Contains more Vitamin B6 +624.1%
Contains more Folate +265.4%
Contains more Vitamin K +850%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut
Coconut
2
:
3
Wild rice raw
Wild rice raw
Contains more Fats +3000.9%
Contains more Water +505.5%
Contains more Protein +342.3%
Contains more Carbs +391.8%
Contains more Other +59.4%
Coconut
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Wild rice raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more Fats +3000.9%
Contains more Water +505.5%
Contains more Protein +342.3%
Contains more Carbs +391.8%
Contains more Other +59.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut
Coconut
1
:
2
Wild rice raw
Wild rice raw
Contains more Monounsaturated Fat +796.2%
Contains less Saturated Fat -99.5%
Contains more Polyunsaturated fat +84.7%
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Contains more Monounsaturated Fat +796.2%
Contains less Saturated Fat -99.5%
Contains more Polyunsaturated fat +84.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut Wild rice raw Opinion
Net carbs 6.23g 68.7g Wild rice raw
Protein 3.33g 14.73g Wild rice raw
Fats 33.49g 1.08g Coconut
Carbs 15.23g 74.9g Wild rice raw
Calories 354kcal 357kcal Wild rice raw
Sugar 6.23g 2.5g Wild rice raw
Fiber 9g 6.2g Coconut
Calcium 14mg 21mg Wild rice raw
Iron 2.43mg 1.96mg Coconut
Magnesium 32mg 177mg Wild rice raw
Phosphorus 113mg 433mg Wild rice raw
Potassium 356mg 427mg Wild rice raw
Sodium 20mg 7mg Wild rice raw
Zinc 1.1mg 5.96mg Wild rice raw
Copper 0.435mg 0.524mg Wild rice raw
Manganese 1.5mg 1.329mg Coconut
Selenium 10.1µg 2.8µg Coconut
Vitamin A 0IU 19IU Wild rice raw
Vitamin A RAE 0µg 1µg Wild rice raw
Vitamin E 0.24mg 0.82mg Wild rice raw
Vitamin C 3.3mg 0mg Coconut
Vitamin B1 0.066mg 0.115mg Wild rice raw
Vitamin B2 0.02mg 0.262mg Wild rice raw
Vitamin B3 0.54mg 6.733mg Wild rice raw
Vitamin B5 0.3mg 1.074mg Wild rice raw
Vitamin B6 0.054mg 0.391mg Wild rice raw
Folate 26µg 95µg Wild rice raw
Vitamin K 0.2µg 1.9µg Wild rice raw
Tryptophan 0.039mg 0.179mg Wild rice raw
Threonine 0.121mg 0.469mg Wild rice raw
Isoleucine 0.131mg 0.618mg Wild rice raw
Leucine 0.247mg 1.018mg Wild rice raw
Lysine 0.147mg 0.629mg Wild rice raw
Methionine 0.062mg 0.438mg Wild rice raw
Phenylalanine 0.169mg 0.721mg Wild rice raw
Valine 0.202mg 0.858mg Wild rice raw
Histidine 0.077mg 0.384mg Wild rice raw
Saturated Fat 29.698g 0.156g Wild rice raw
Monounsaturated Fat 1.425g 0.159g Coconut
Polyunsaturated fat 0.366g 0.676g Wild rice raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Wild rice raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
39%
Wild rice raw
Minerals Daily Need Coverage Score
63%
Coconut
96%
Wild rice raw

Comparison summary

Which food is lower in Sugar?
Wild rice raw
Wild rice raw is lower in Sugar (difference - 3.73g)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 29.542g)
Which food is lower in glycemic index?
Wild rice raw
Wild rice raw is lower in glycemic index (difference - 2)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $2.6)
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
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.

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.