Lentil vs. Coconut — In-Depth Nutrition Comparison
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The main differences between lentil and coconut
- Lentil has more folate, iron, phosphorus, vitamin B6, vitamin B1, and vitamin B5; however, coconut has more manganese, copper, and selenium.
- Daily need coverage for saturated fat for coconut is 148% higher.
- Coconut has 7 times less folate than lentil. Lentil has 181µg of folate, while coconut has 26µg.
- Lentil is lower in saturated fat.
- Coconut has a higher glycemic index than lentil.
Food types used in this article are Lentils, mature seeds, cooked, boiled, without salt 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 | +12.5% |
| Contains more CalciumCalcium | +35.7% |
| Contains more IronIron | +37% |
| Contains more ZincZinc | +15.5% |
| Contains more PhosphorusPhosphorus | +59.3% |
| Contains less SodiumSodium | -90% |
| Contains more CopperCopper | +73.3% |
| Contains more ManganeseManganese | +203.6% |
| Contains more SeleniumSelenium | +260.7% |
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 | +156.1% |
| Contains more Vitamin B2Vitamin B2 | +265% |
| Contains more Vitamin B3Vitamin B3 | +96.3% |
| Contains more Vitamin B5Vitamin B5 | +112.7% |
| Contains more Vitamin B6Vitamin B6 | +229.6% |
| Contains more Vitamin KVitamin K | +750% |
| Contains more FolateFolate | +596.2% |
| Contains more CholineCholine | +170.2% |
| Contains more Vitamin CVitamin C | +120% |
| Contains more Vitamin EVitamin E | +118.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.053g | 29.698g | 135% |
| Fats | 0.38g | 33.49g | 51% |
| Manganese | 0.494mg | 1.5mg | 44% |
| Folate | 181µg | 26µg | 39% |
| Copper | 0.251mg | 0.435mg | 20% |
| Selenium | 2.8µg | 10.1µg | 13% |
| Calories | 116kcal | 354kcal | 12% |
| Protein | 9.02g | 3.33g | 11% |
| Iron | 3.33mg | 2.43mg | 11% |
| Vitamin B6 | 0.178mg | 0.054mg | 10% |
| Phosphorus | 180mg | 113mg | 10% |
| Vitamin B1 | 0.169mg | 0.066mg | 9% |
| Vitamin B5 | 0.638mg | 0.3mg | 7% |
| Vitamin B2 | 0.073mg | 0.02mg | 4% |
| Fiber | 7.9g | 9g | 4% |
| Choline | 32.7mg | 12.1mg | 4% |
| Monounsaturated fat | 0.064g | 1.425g | 3% |
| Vitamin B3 | 1.06mg | 0.54mg | 3% |
| Vitamin C | 1.5mg | 3.3mg | 2% |
| Carbs | 20.13g | 15.23g | 2% |
| Zinc | 1.27mg | 1.1mg | 2% |
| Polyunsaturated fat | 0.175g | 0.366g | 1% |
| Sodium | 2mg | 20mg | 1% |
| Vitamin E | 0.11mg | 0.24mg | 1% |
| Calcium | 19mg | 14mg | 1% |
| Magnesium | 36mg | 32mg | 1% |
| Vitamin K | 1.7µg | 0.2µg | 1% |
| Net carbs | 12.23g | 6.23g | N/A |
| Potassium | 369mg | 356mg | 0% |
| Sugar | 1.8g | 6.23g | N/A |
| Tryptophan | 0.081mg | 0.039mg | 0% |
| Threonine | 0.323mg | 0.121mg | 0% |
| Isoleucine | 0.39mg | 0.131mg | 0% |
| Leucine | 0.654mg | 0.247mg | 0% |
| Lysine | 0.63mg | 0.147mg | 0% |
| Methionine | 0.077mg | 0.062mg | 0% |
| Phenylalanine | 0.445mg | 0.169mg | 0% |
| Valine | 0.448mg | 0.202mg | 0% |
| Histidine | 0.254mg | 0.077mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +170.9% |
| Contains more CarbsCarbs | +32.2% |
| Contains more WaterWater | +48.2% |
| Contains more FatsFats | +8713.2% |
| Contains more OtherOther | +15.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.8% |
| Contains more Mono. FatMonounsaturated fat | +2126.6% |
| Contains more Poly. FatPolyunsaturated fat | +109.1% |
