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Ground beef vs. Coconut — In-Depth Nutrition Comparison

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How are ground beef and coconut different?

  • Ground beef is higher in vitamin B12, zinc, vitamin B3, vitamin B6, and selenium; however, coconut is richer in manganese, copper, and fiber.
  • Daily need coverage for saturated fat for coconut is 118% higher.
  • Coconut has less cholesterol.
  • Ground beef has a lower glycemic index (0) than coconut (59).

Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked and Nuts, coconut meat, raw are the varieties used in this article.

Infographic

Ground beef vs Coconut 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 9.9% 21% 85% 26% 159% 71% 9.5% 1.2% 104%
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%
Contains more CalciumCalcium +135.7%
Contains more ZincZinc +430.9%
Contains more PhosphorusPhosphorus +46.9%
Contains more SeleniumSelenium +89.1%
Contains more MagnesiumMagnesium +88.2%
Contains more PotassiumPotassium +47.7%
Contains more CopperCopper +450.6%
Contains less SodiumSodium -72.6%
Contains more ManganeseManganese +16566.7%
~equal in Iron ~2.43mg

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 0% 1% 2.4% 0% 13% 39% 75% 31% 72% 311% 7.3% 5.3% 40%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +755%
Contains more Vitamin B3Vitamin B3 +645.6%
Contains more Vitamin B5Vitamin B5 +70.7%
Contains more Vitamin B6Vitamin B6 +475.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1350%
Contains more CholineCholine +505%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +29.4%
Contains more FolateFolate +271.4%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 g
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more ProteinProtein +616.8%
Contains more WaterWater +24.2%
Contains more OtherOther +149%
Contains more FatsFats +117.9%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 53% 3%
Saturated fat: Sat. Fat 6.073 g
Monounsaturated fat: Mono. Fat 7.322 g
Polyunsaturated fat: Poly. Fat 0.408 g
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -79.6%
Contains more Mono. FatMonounsaturated fat +413.8%
Contains more Poly. FatPolyunsaturated fat +11.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ground beef Coconut DV% diff.
Saturated fat 6.073g 29.698g 107%
Vitamin B12 2.49µg 0µg 104%
Manganese 0.009mg 1.5mg 65%
Zinc 5.84mg 1.1mg 43%
Protein 23.87g 3.33g 41%
Copper 0.079mg 0.435mg 40%
Fiber 0g 9g 36%
Cholesterol 88mg 0mg 29%
Fats 15.37g 33.49g 28%
Vitamin B3 4.026mg 0.54mg 22%
Vitamin B6 0.311mg 0.054mg 20%
Selenium 19.1µg 10.1µg 16%
Monounsaturated fat 7.322g 1.425g 15%
Vitamin B2 0.171mg 0.02mg 12%
Choline 73.2mg 12.1mg 11%
Phosphorus 166mg 113mg 8%
Calories 241kcal 354kcal 6%
Folate 7µg 26µg 5%
Carbs 0g 15.23g 5%
Magnesium 17mg 32mg 4%
Vitamin C 0mg 3.3mg 4%
Vitamin B5 0.512mg 0.3mg 4%
Potassium 241mg 356mg 3%
Iron 2.27mg 2.43mg 2%
Calcium 33mg 14mg 2%
Sodium 73mg 20mg 2%
Vitamin K 2.9µg 0.2µg 2%
Vitamin B1 0.051mg 0.066mg 1%
Vitamin E 0.12mg 0.24mg 1%
Net carbs 0g 6.23g N/A
Vitamin D 2IU 0IU 0%
Sugar 0g 6.23g N/A
Vitamin A 3µg 0µg 0%
Trans fat 1.173g N/A
Polyunsaturated fat 0.408g 0.366g 0%
Tryptophan 0.121mg 0.039mg 0%
Threonine 0.923mg 0.121mg 0%
Isoleucine 1.055mg 0.131mg 0%
Leucine 1.861mg 0.247mg 0%
Lysine 1.976mg 0.147mg 0%
Methionine 0.614mg 0.062mg 0%
Phenylalanine 0.931mg 0.169mg 0%
Valine 1.172mg 0.202mg 0%
Histidine 0.775mg 0.077mg 0%
Omega-6 - Gamma-linoleic acid 0.008g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ground beef Coconut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
46%
Ground beef
8%
Coconut
Minerals Daily Need Coverage Score
50%
Ground beef
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Ground beef
Ground beef is lower in Sugar (difference - 6.23g)
Which food is lower in Saturated fat?
Ground beef
Ground beef is lower in Saturated fat (difference - 23.625g)
Which food is lower in glycemic index?
Ground beef
Ground beef is lower in glycemic index (difference - 59)
Which food is cheaper?
Ground beef
Ground beef is cheaper (difference - $0.6)
Which food is richer in vitamins?
Ground beef
Ground beef is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 53mg)
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. Ground beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/nutrients
  2. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.