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  6. Lentil vs. Coconut

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 from 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.

Food types used in this article are Lentils, mature seeds, cooked, boiled, without salt and Nuts, coconut meat, raw.

Infographic

Lentil 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.
Lentil
Lentil
7
:
3
Coconut
Coconut
Contains more Calcium +35.7%
Contains more Iron +37%
Contains more Magnesium +12.5%
Contains more Phosphorus +59.3%
Contains less Sodium -90%
Contains more Zinc +15.5%
Contains more Copper +73.3%
Contains more Manganese +203.6%
Contains more Selenium +260.7%
Equal in Potassium - 356
Lentil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Contains more Calcium +35.7%
Contains more Iron +37%
Contains more Magnesium +12.5%
Contains more Phosphorus +59.3%
Contains less Sodium -90%
Contains more Zinc +15.5%
Contains more Copper +73.3%
Contains more Manganese +203.6%
Contains more Selenium +260.7%
Equal in Potassium - 356

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.
Lentil
Lentil
8
:
2
Coconut
Coconut
Contains more Vitamin A +∞%
Contains more Vitamin B1 +156.1%
Contains more Vitamin B2 +265%
Contains more Vitamin B3 +96.3%
Contains more Vitamin B5 +112.7%
Contains more Vitamin B6 +229.6%
Contains more Folate +596.2%
Contains more Vitamin K +750%
Contains more Vitamin E +118.2%
Contains more Vitamin C +120%
Lentil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
Coconut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +156.1%
Contains more Vitamin B2 +265%
Contains more Vitamin B3 +96.3%
Contains more Vitamin B5 +112.7%
Contains more Vitamin B6 +229.6%
Contains more Folate +596.2%
Contains more Vitamin K +750%
Contains more Vitamin E +118.2%
Contains more Vitamin C +120%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
Lentil
3
:
2
Coconut
Coconut
Contains more Protein +170.9%
Contains more Carbs +32.2%
Contains more Water +48.2%
Contains more Fats +8713.2%
Contains more Other +15.7%
Lentil
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Coconut
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 Protein +170.9%
Contains more Carbs +32.2%
Contains more Water +48.2%
Contains more Fats +8713.2%
Contains more Other +15.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
Lentil
1
:
2
Coconut
Coconut
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +2126.6%
Contains more Polyunsaturated fat +109.1%
Lentil
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +2126.6%
Contains more Polyunsaturated fat +109.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lentil Coconut Opinion
Net carbs 12.23g 6.23g Lentil
Protein 9.02g 3.33g Lentil
Fats 0.38g 33.49g Coconut
Carbs 20.13g 15.23g Lentil
Calories 116kcal 354kcal Coconut
Sugar 1.8g 6.23g Lentil
Fiber 7.9g 9g Coconut
Calcium 19mg 14mg Lentil
Iron 3.33mg 2.43mg Lentil
Magnesium 36mg 32mg Lentil
Phosphorus 180mg 113mg Lentil
Potassium 369mg 356mg Lentil
Sodium 2mg 20mg Lentil
Zinc 1.27mg 1.1mg Lentil
Copper 0.251mg 0.435mg Coconut
Manganese 0.494mg 1.5mg Coconut
Selenium 2.8µg 10.1µg Coconut
Vitamin A 8IU 0IU Lentil
Vitamin E 0.11mg 0.24mg Coconut
Vitamin C 1.5mg 3.3mg Coconut
Vitamin B1 0.169mg 0.066mg Lentil
Vitamin B2 0.073mg 0.02mg Lentil
Vitamin B3 1.06mg 0.54mg Lentil
Vitamin B5 0.638mg 0.3mg Lentil
Vitamin B6 0.178mg 0.054mg Lentil
Folate 181µg 26µg Lentil
Vitamin K 1.7µg 0.2µg Lentil
Tryptophan 0.081mg 0.039mg Lentil
Threonine 0.323mg 0.121mg Lentil
Isoleucine 0.39mg 0.131mg Lentil
Leucine 0.654mg 0.247mg Lentil
Lysine 0.63mg 0.147mg Lentil
Methionine 0.077mg 0.062mg Lentil
Phenylalanine 0.445mg 0.169mg Lentil
Valine 0.448mg 0.202mg Lentil
Histidine 0.254mg 0.077mg Lentil
Saturated Fat 0.053g 29.698g Lentil
Monounsaturated Fat 0.064g 1.425g Coconut
Polyunsaturated fat 0.175g 0.366g Coconut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Coconut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
26%
Lentil
8%
Coconut
Minerals Daily Need Coverage Score
46%
Lentil
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Lentil
Lentil is lower in Sugar (difference - 4.43g)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 29.645g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 30)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $1.5)
Which food is richer in vitamins?
Lentil
Lentil is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.