Garlic vs. Coconut — In-Depth Nutrition Comparison
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How are garlic and coconut different?
- Garlic is higher in vitamin B6, vitamin C, calcium, vitamin B1, manganese, and selenium; however, coconut is richer in fiber, copper, and iron.
- Daily need coverage for saturated fat for coconut is 148% higher.
- Garlic contains 23 times more vitamin B6 than coconut. While garlic contains 1.235mg of vitamin B6, coconut contains only 0.054mg.
- Garlic has less saturated fat.
- Garlic has a lower glycemic index (30) than coconut (59).
Garlic, raw and Nuts, coconut meat, raw are the varieties used in this article.
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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 CalciumCalcium | +1192.9% |
| Contains more PotassiumPotassium | +12.6% |
| Contains more PhosphorusPhosphorus | +35.4% |
| Contains less SodiumSodium | -15% |
| Contains more ManganeseManganese | +11.5% |
| Contains more SeleniumSelenium | +40.6% |
| Contains more MagnesiumMagnesium | +28% |
| Contains more IronIron | +42.9% |
| Contains more CopperCopper | +45.5% |
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.
| Contains more Vitamin CVitamin C | +845.5% |
| Contains more Vitamin B1Vitamin B1 | +203% |
| Contains more Vitamin B2Vitamin B2 | +450% |
| Contains more Vitamin B3Vitamin B3 | +29.6% |
| Contains more Vitamin B5Vitamin B5 | +98.7% |
| Contains more Vitamin B6Vitamin B6 | +2187% |
| Contains more Vitamin KVitamin K | +750% |
| Contains more CholineCholine | +91.7% |
| Contains more Vitamin EVitamin E | +200% |
| Contains more FolateFolate | +766.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.089g | 29.698g | 135% |
| Vitamin B6 | 1.235mg | 0.054mg | 91% |
| Fats | 0.5g | 33.49g | 51% |
| Vitamin C | 31.2mg | 3.3mg | 31% |
| Fiber | 2.1g | 9g | 28% |
| Calcium | 181mg | 14mg | 17% |
| Copper | 0.299mg | 0.435mg | 15% |
| Vitamin B1 | 0.2mg | 0.066mg | 11% |
| Calories | 149kcal | 354kcal | 10% |
| Iron | 1.7mg | 2.43mg | 9% |
| Manganese | 1.672mg | 1.5mg | 7% |
| Selenium | 14.2µg | 10.1µg | 7% |
| Vitamin B2 | 0.11mg | 0.02mg | 7% |
| Vitamin B5 | 0.596mg | 0.3mg | 6% |
| Phosphorus | 153mg | 113mg | 6% |
| Folate | 3µg | 26µg | 6% |
| Protein | 6.36g | 3.33g | 6% |
| Carbs | 33.06g | 15.23g | 6% |
| Monounsaturated fat | 0.011g | 1.425g | 4% |
| Magnesium | 25mg | 32mg | 2% |
| Choline | 23.2mg | 12.1mg | 2% |
| Polyunsaturated fat | 0.249g | 0.366g | 1% |
| Vitamin K | 1.7µg | 0.2µg | 1% |
| Vitamin B3 | 0.7mg | 0.54mg | 1% |
| Vitamin E | 0.08mg | 0.24mg | 1% |
| Zinc | 1.16mg | 1.1mg | 1% |
| Potassium | 401mg | 356mg | 1% |
| Net carbs | 30.96g | 6.23g | N/A |
| Sugar | 1g | 6.23g | N/A |
| Sodium | 17mg | 20mg | 0% |
| Tryptophan | 0.066mg | 0.039mg | 0% |
| Threonine | 0.157mg | 0.121mg | 0% |
| Isoleucine | 0.217mg | 0.131mg | 0% |
| Leucine | 0.308mg | 0.247mg | 0% |
| Lysine | 0.273mg | 0.147mg | 0% |
| Methionine | 0.076mg | 0.062mg | 0% |
| Phenylalanine | 0.183mg | 0.169mg | 0% |
| Valine | 0.291mg | 0.202mg | 0% |
| Histidine | 0.113mg | 0.077mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +91% |
| Contains more CarbsCarbs | +117.1% |
| Contains more WaterWater | +24.7% |
| Contains more OtherOther | +56.3% |
| Contains more FatsFats | +6598% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.7% |
| Contains more Mono. FatMonounsaturated fat | +12854.5% |
| Contains more Poly. FatPolyunsaturated fat | +47% |
