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  6. Oatmeal vs. Coconut

Oatmeal vs. Coconut — In-Depth Nutrition Comparison

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What are the differences between Oatmeal and Coconut?

  • Oatmeal is higher in Iron, Vitamin B6, Vitamin B1, Vitamin B3, Vitamin B2, and Vitamin A RAE, yet Coconut is higher in Copper, Manganese, and Fiber.
  • Coconut's daily need coverage for Saturated Fat is 147% more.
  • The amount of Saturated Fat in Oatmeal is lower.

We used Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Nuts, coconut meat, raw types in this article.

Infographic

Oatmeal 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.
Oatmeal
Oatmeal
2
:
8
Coconut
Coconut
Contains more Calcium +471.4%
Contains more Iron +145.3%
Contains more Magnesium +23.1%
Contains more Phosphorus +46.8%
Contains more Potassium +483.6%
Contains less Sodium -59.2%
Contains more Zinc +77.4%
Contains more Copper +559.1%
Contains more Manganese +168.8%
Contains more Selenium +102%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Contains more Calcium +471.4%
Contains more Iron +145.3%
Contains more Magnesium +23.1%
Contains more Phosphorus +46.8%
Contains more Potassium +483.6%
Contains less Sodium -59.2%
Contains more Zinc +77.4%
Contains more Copper +559.1%
Contains more Manganese +168.8%
Contains more Selenium +102%

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.
Oatmeal
Oatmeal
8
:
2
Coconut
Coconut
Contains more Vitamin A +∞%
Contains more Vitamin B1 +293.9%
Contains more Vitamin B2 +975%
Contains more Vitamin B3 +460.2%
Contains more Vitamin B6 +437%
Contains more Folate +69.2%
Contains more Vitamin K +100%
Contains more Vitamin E +242.9%
Contains more Vitamin C +∞%
Equal in Vitamin B5 - 0.3
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
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 +293.9%
Contains more Vitamin B2 +975%
Contains more Vitamin B3 +460.2%
Contains more Vitamin B6 +437%
Contains more Folate +69.2%
Contains more Vitamin K +100%
Contains more Vitamin E +242.9%
Contains more Vitamin C +∞%
Equal in Vitamin B5 - 0.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oatmeal
Oatmeal
1
:
4
Coconut
Coconut
Contains more Water +78.8%
Contains more Protein +40.5%
Contains more Fats +2362.5%
Contains more Carbs +30.5%
Contains more Other +68.4%
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 Water +78.8%
Contains more Protein +40.5%
Contains more Fats +2362.5%
Contains more Carbs +30.5%
Contains more Other +68.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oatmeal
Oatmeal
2
:
1
Coconut
Coconut
Contains less Saturated Fat -99.2%
Contains more Polyunsaturated fat +16.4%
Contains more Monounsaturated Fat +264.5%
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -99.2%
Contains more Polyunsaturated fat +16.4%
Contains more Monounsaturated Fat +264.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oatmeal Coconut Opinion
Net carbs 9.97g 6.23g Oatmeal
Protein 2.37g 3.33g Coconut
Fats 1.36g 33.49g Coconut
Carbs 11.67g 15.23g Coconut
Calories 68kcal 354kcal Coconut
Starch 10.37g Oatmeal
Sugar 0.46g 6.23g Oatmeal
Fiber 1.7g 9g Coconut
Calcium 80mg 14mg Oatmeal
Iron 5.96mg 2.43mg Oatmeal
Magnesium 26mg 32mg Coconut
Phosphorus 77mg 113mg Coconut
Potassium 61mg 356mg Coconut
Sodium 49mg 20mg Coconut
Zinc 0.62mg 1.1mg Coconut
Copper 0.066mg 0.435mg Coconut
Manganese 0.558mg 1.5mg Coconut
Selenium 5µg 10.1µg Coconut
Vitamin A 433IU 0IU Oatmeal
Vitamin A RAE 130µg 0µg Oatmeal
Vitamin E 0.07mg 0.24mg Coconut
Vitamin C 0mg 3.3mg Coconut
Vitamin B1 0.26mg 0.066mg Oatmeal
Vitamin B2 0.215mg 0.02mg Oatmeal
Vitamin B3 3.025mg 0.54mg Oatmeal
Vitamin B5 0.317mg 0.3mg Oatmeal
Vitamin B6 0.29mg 0.054mg Oatmeal
Folate 44µg 26µg Oatmeal
Vitamin K 0.4µg 0.2µg Oatmeal
Tryptophan 0.04mg 0.039mg Oatmeal
Threonine 0.083mg 0.121mg Coconut
Isoleucine 0.105mg 0.131mg Coconut
Leucine 0.2mg 0.247mg Coconut
Lysine 0.135mg 0.147mg Coconut
Methionine 0.04mg 0.062mg Coconut
Phenylalanine 0.13mg 0.169mg Coconut
Valine 0.151mg 0.202mg Coconut
Histidine 0.057mg 0.077mg Coconut
Trans Fat 0.003g Coconut
Saturated Fat 0.226g 29.698g Oatmeal
Monounsaturated Fat 0.391g 1.425g Coconut
Polyunsaturated fat 0.426g 0.366g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal 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
27%
Oatmeal
8%
Coconut
Minerals Daily Need Coverage Score
45%
Oatmeal
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 5.77g)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 29.472g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $2.6)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 29mg)
Which food is lower in glycemic index?
Coconut
Coconut is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.