Groat vs. Coconut — In-Depth Nutrition Comparison
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Important differences between groat and coconut
- Groat has more copper, magnesium, vitamin B3, phosphorus, vitamin B2, vitamin B5, vitamin B6, and zinc; however, coconut has more manganese.
- Coconut's daily need coverage for saturated fat is 145% more.
- Groat has 21 times more vitamin B2 than coconut. Groat has 0.425mg of vitamin B2, while coconut has 0.02mg.
- Groat is lower in saturated fat.
The food varieties used in the comparison are Buckwheat and Nuts, coconut meat, raw.
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 | +621.9% |
| Contains more CalciumCalcium | +28.6% |
| Contains more PotassiumPotassium | +29.2% |
| Contains more CopperCopper | +152.9% |
| Contains more ZincZinc | +118.2% |
| Contains more PhosphorusPhosphorus | +207.1% |
| Contains less SodiumSodium | -95% |
| Contains more IronIron | +10.5% |
| Contains more ManganeseManganese | +15.4% |
| Contains more SeleniumSelenium | +21.7% |
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 B1Vitamin B1 | +53% |
| Contains more Vitamin B2Vitamin B2 | +2025% |
| Contains more Vitamin B3Vitamin B3 | +1200% |
| Contains more Vitamin B5Vitamin B5 | +311% |
| Contains more Vitamin B6Vitamin B6 | +288.9% |
| Contains more FolateFolate | +15.4% |
| Contains more Vitamin CVitamin C | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.741g | 29.698g | 132% |
| Copper | 1.1mg | 0.435mg | 74% |
| Magnesium | 231mg | 32mg | 47% |
| Fats | 3.4g | 33.49g | 46% |
| Vitamin B3 | 7.02mg | 0.54mg | 41% |
| Phosphorus | 347mg | 113mg | 33% |
| Vitamin B2 | 0.425mg | 0.02mg | 31% |
| Protein | 13.25g | 3.33g | 20% |
| Vitamin B5 | 1.233mg | 0.3mg | 19% |
| Carbs | 71.5g | 15.23g | 19% |
| Zinc | 2.4mg | 1.1mg | 12% |
| Vitamin B6 | 0.21mg | 0.054mg | 12% |
| Manganese | 1.3mg | 1.5mg | 9% |
| Fiber | 10g | 9g | 4% |
| Polyunsaturated fat | 1.039g | 0.366g | 4% |
| Vitamin C | 0mg | 3.3mg | 4% |
| Iron | 2.2mg | 2.43mg | 3% |
| Selenium | 8.3µg | 10.1µg | 3% |
| Potassium | 460mg | 356mg | 3% |
| Vitamin B1 | 0.101mg | 0.066mg | 3% |
| Choline | 12.1mg | 2% | |
| Vitamin E | 0.24mg | 2% | |
| Folate | 30µg | 26µg | 1% |
| Monounsaturated fat | 1.04g | 1.425g | 1% |
| Calories | 343kcal | 354kcal | 1% |
| Sodium | 1mg | 20mg | 1% |
| Net carbs | 61.5g | 6.23g | N/A |
| Calcium | 18mg | 14mg | 0% |
| Sugar | 6.23g | N/A | |
| Vitamin K | 0.2µg | 0% | |
| Tryptophan | 0.192mg | 0.039mg | 0% |
| Threonine | 0.506mg | 0.121mg | 0% |
| Isoleucine | 0.498mg | 0.131mg | 0% |
| Leucine | 0.832mg | 0.247mg | 0% |
| Lysine | 0.672mg | 0.147mg | 0% |
| Methionine | 0.172mg | 0.062mg | 0% |
| Phenylalanine | 0.52mg | 0.169mg | 0% |
| Valine | 0.678mg | 0.202mg | 0% |
| Histidine | 0.309mg | 0.077mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +297.9% |
| Contains more CarbsCarbs | +369.5% |
| Contains more OtherOther | +118.8% |
| Contains more FatsFats | +885% |
| Contains more WaterWater | +381.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.5% |
| Contains more Poly. FatPolyunsaturated fat | +183.9% |
| Contains more Mono. FatMonounsaturated fat | +37% |
