Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Millet raw
  5. Compare
  6. Millet raw vs. Coconut

Millet raw vs. Coconut — In-Depth Nutrition Comparison

Compare

A recap on the differences between millet raw and coconut

  • Millet raw has more copper, vitamin B1, vitamin B3, vitamin B6, phosphorus, vitamin B2, magnesium, and folate; however, coconut is higher in selenium.
  • Coconut covers your daily saturated fat needs 145% more than millet raw.
  • Coconut contains 15 times less vitamin B2 than millet raw. Millet raw contains 0.29mg of vitamin B2, while coconut contains 0.02mg.
  • Millet raw has less saturated fat.
  • The glycemic index of millet raw is higher.

Food varieties used in this article are Millet, raw and Nuts, coconut meat, raw.

Infographic

Millet raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
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 MagnesiumMagnesium +256.3%
Contains more IronIron +23.9%
Contains more CopperCopper +72.4%
Contains more ZincZinc +52.7%
Contains more PhosphorusPhosphorus +152.2%
Contains less SodiumSodium -75%
Contains more CalciumCalcium +75%
Contains more PotassiumPotassium +82.6%
Contains more SeleniumSelenium +274.1%
~equal in Manganese ~1.5mg

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% 0% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
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 B1Vitamin B1 +537.9%
Contains more Vitamin B2Vitamin B2 +1350%
Contains more Vitamin B3Vitamin B3 +774.1%
Contains more Vitamin B5Vitamin B5 +182.7%
Contains more Vitamin B6Vitamin B6 +611.1%
Contains more Vitamin KVitamin K +350%
Contains more FolateFolate +226.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +380%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet raw Coconut DV% diff.
Saturated fat 0.723g 29.698g 132%
Fats 4.22g 33.49g 45%
Copper 0.75mg 0.435mg 35%
Vitamin B1 0.421mg 0.066mg 30%
Vitamin B3 4.72mg 0.54mg 26%
Phosphorus 285mg 113mg 25%
Vitamin B6 0.384mg 0.054mg 25%
Vitamin B2 0.29mg 0.02mg 21%
Magnesium 114mg 32mg 20%
Carbs 72.85g 15.23g 19%
Protein 11.02g 3.33g 15%
Folate 85µg 26µg 15%
Selenium 2.7µg 10.1µg 13%
Polyunsaturated fat 2.134g 0.366g 12%
Vitamin B5 0.848mg 0.3mg 11%
Iron 3.01mg 2.43mg 7%
Manganese 1.632mg 1.5mg 6%
Zinc 1.68mg 1.1mg 5%
Potassium 195mg 356mg 5%
Vitamin C 0mg 3.3mg 4%
Choline 12.1mg 2%
Monounsaturated fat 0.773g 1.425g 2%
Fiber 8.5g 9g 2%
Calories 378kcal 354kcal 1%
Vitamin K 0.9µg 0.2µg 1%
Vitamin E 0.05mg 0.24mg 1%
Sodium 5mg 20mg 1%
Calcium 8mg 14mg 1%
Net carbs 64.35g 6.23g N/A
Sugar 6.23g N/A
Tryptophan 0.119mg 0.039mg 0%
Threonine 0.353mg 0.121mg 0%
Isoleucine 0.465mg 0.131mg 0%
Leucine 1.4mg 0.247mg 0%
Lysine 0.212mg 0.147mg 0%
Methionine 0.221mg 0.062mg 0%
Phenylalanine 0.58mg 0.169mg 0%
Valine 0.578mg 0.202mg 0%
Histidine 0.236mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 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 +230.9%
Contains more CarbsCarbs +378.3%
Contains more OtherOther +237.5%
Contains more FatsFats +693.6%
Contains more WaterWater +442%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 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 -97.6%
Contains more Poly. FatPolyunsaturated fat +483.1%
Contains more Mono. FatMonounsaturated fat +84.3%

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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.