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  6. Lamb vs. Coconut

Lamb vs. Coconut — In-Depth Nutrition Comparison

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What are the main differences between lamb and coconut?

  • Lamb is richer in vitamin B12, vitamin B3, zinc, selenium, and vitamin B2, yet coconut is richer in manganese, fiber, and copper.
  • Lamb's daily need coverage for vitamin B12 is 106% higher.
  • Lamb has a lower glycemic index than coconut.

We used Lamb, domestic, composite of trimmed retail cuts, separable lean, and fat, trimmed to 1/4" fat, choice, cooked and Nuts, coconut meat, raw types in this comparison.

Infographic

Lamb vs Coconut 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.
Lamb
Lamb
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.1% 27% 71% 40% 122% 81% 9.4% 2.9% 144%
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 +21.4%
Contains more ZincZinc +305.5%
Contains more PhosphorusPhosphorus +66.4%
Contains more SeleniumSelenium +161.4%
Contains more MagnesiumMagnesium +39.1%
Contains more PotassiumPotassium +14.8%
Contains more IronIron +29.3%
Contains more CopperCopper +265.5%
Contains less SodiumSodium -72.2%
Contains more ManganeseManganese +6718.2%

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.
Lamb
Lamb
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 1.5% 0% 2.8% 25% 58% 125% 40% 30% 319% 12% 14%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 11% 0% 0% 4.8% 17% 4.6% 10% 18% 12% 0% 0.5% 20%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +51.5%
Contains more Vitamin B2Vitamin B2 +1150%
Contains more Vitamin B3Vitamin B3 +1133.3%
Contains more Vitamin B5Vitamin B5 +120%
Contains more Vitamin B6Vitamin B6 +140.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2200%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +71.4%
Contains more FolateFolate +44.4%
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Lamb Coconut DV% diff.
Vitamin B12 2.55µg 0µg 106%
Saturated fat 8.83g 29.698g 95%
Manganese 0.022mg 1.5mg 64%
Protein 24.52g 3.33g 42%
Vitamin B3 6.66mg 0.54mg 38%
Fiber 0g 9g 36%
Copper 0.119mg 0.435mg 35%
Cholesterol 97mg 0mg 32%
Zinc 4.46mg 1.1mg 31%
Selenium 26.4µg 10.1µg 30%
Fats 20.94g 33.49g 19%
Vitamin B2 0.25mg 0.02mg 18%
Monounsaturated fat 8.82g 1.425g 18%
Choline 93.7mg 12.1mg 15%
Phosphorus 188mg 113mg 11%
Polyunsaturated fat 1.51g 0.366g 8%
Iron 1.88mg 2.43mg 7%
Vitamin B5 0.66mg 0.3mg 7%
Vitamin B6 0.13mg 0.054mg 6%
Carbs 0g 15.23g 5%
Vitamin C 0mg 3.3mg 4%
Vitamin K 4.6µg 0.2µg 4%
Calories 294kcal 354kcal 3%
Vitamin B1 0.1mg 0.066mg 3%
Magnesium 23mg 32mg 2%
Sodium 72mg 20mg 2%
Folate 18µg 26µg 2%
Vitamin D 0.1µg 0µg 1%
Potassium 310mg 356mg 1%
Vitamin E 0.14mg 0.24mg 1%
Protein per 100 calories 8.3g 0.94g N/A
Calories per 10 g protein 120kcal 1063kcal N/A
Weight per 100 calories 34g 28g N/A
Unsaturated / Saturated Fat ratio 1.2 0.06 N/A
Net carbs 0g 6.23g N/A
Vitamin D* 2 IU 0 IU 0%
Calcium 17mg 14mg 0%
Sugar 0g 6.23g N/A
Tryptophan 0.287mg 0.039mg 0%
Threonine 1.05mg 0.121mg 0%
Isoleucine 1.183mg 0.131mg 0%
Leucine 1.908mg 0.247mg 0%
Lysine 2.166mg 0.147mg 0%
Methionine 0.629mg 0.062mg 0%
Phenylalanine 0.998mg 0.169mg 0%
Valine 1.323mg 0.202mg 0%
Histidine 0.777mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lamb
Lamb
2
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 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 +636.3%
Contains more WaterWater +14.3%
Contains more FatsFats +59.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +17.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lamb
Lamb
3
46% 46% 8%
Saturated fat: Sat. Fat 8.83 g
Monounsaturated fat: Mono. Fat 8.82 g
Polyunsaturated fat: Poly. Fat 1.51 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 -70.3%
Contains more Mono. FatMonounsaturated fat +518.9%
Contains more Poly. FatPolyunsaturated fat +312.6%

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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. Lamb - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/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.