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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.
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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more IronIron +24%
Contains more ManganeseManganese +12.9%
Contains more SeleniumSelenium +260.7%
Contains more MagnesiumMagnesium +453.1%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +19.9%
Contains more CopperCopper +20.5%
Contains more ZincZinc +441.8%
Contains more PhosphorusPhosphorus +283.2%
Contains less SodiumSodium -65%

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% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +241.7%
Contains more Vitamin B1Vitamin B1 +74.2%
Contains more Vitamin B2Vitamin B2 +1210%
Contains more Vitamin B3Vitamin B3 +1146.9%
Contains more Vitamin B5Vitamin B5 +258%
Contains more Vitamin B6Vitamin B6 +624.1%
Contains more Vitamin KVitamin K +850%
Contains more FolateFolate +265.4%
Contains more CholineCholine +189.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Wild rice raw DV% diff.
Saturated fat 29.698g 0.156g 134%
Fats 33.49g 1.08g 50%
Phosphorus 113mg 433mg 46%
Zinc 1.1mg 5.96mg 44%
Vitamin B3 0.54mg 6.733mg 39%
Magnesium 32mg 177mg 35%
Vitamin B6 0.054mg 0.391mg 26%
Protein 3.33g 14.73g 23%
Carbs 15.23g 74.9g 20%
Vitamin B2 0.02mg 0.262mg 19%
Folate 26µg 95µg 17%
Vitamin B5 0.3mg 1.074mg 15%
Selenium 10.1µg 2.8µg 13%
Fiber 9g 6.2g 11%
Copper 0.435mg 0.524mg 10%
Manganese 1.5mg 1.329mg 7%
Iron 2.43mg 1.96mg 6%
Choline 12.1mg 35mg 4%
Vitamin E 0.24mg 0.82mg 4%
Vitamin C 3.3mg 0mg 4%
Vitamin B1 0.066mg 0.115mg 4%
Monounsaturated fat 1.425g 0.159g 3%
Potassium 356mg 427mg 2%
Polyunsaturated fat 0.366g 0.676g 2%
Sodium 20mg 7mg 1%
Calcium 14mg 21mg 1%
Vitamin K 0.2µg 1.9µg 1%
Calories 354kcal 357kcal 0%
Net carbs 6.23g 68.7g N/A
Sugar 6.23g 2.5g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.039mg 0.179mg 0%
Threonine 0.121mg 0.469mg 0%
Isoleucine 0.131mg 0.618mg 0%
Leucine 0.247mg 1.018mg 0%
Lysine 0.147mg 0.629mg 0%
Methionine 0.062mg 0.438mg 0%
Phenylalanine 0.169mg 0.721mg 0%
Valine 0.202mg 0.858mg 0%
Histidine 0.077mg 0.384mg 0%

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% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more FatsFats +3000.9%
Contains more WaterWater +505.5%
Contains more ProteinProtein +342.3%
Contains more CarbsCarbs +391.8%
Contains more OtherOther +59.4%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +796.2%
Contains less Sat. FatSaturated fat -99.5%
Contains more Poly. FatPolyunsaturated fat +84.7%

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.