Quinoa vs. Coconut — In-Depth Nutrition Comparison
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Differences between quinoa and coconut
- Quinoa has more magnesium, vitamin B2, and phosphorus, while coconut has more manganese, copper, fiber, selenium, iron, and potassium.
- Coconut's daily need coverage for saturated fat is 147% higher.
- Coconut contains 6 times less vitamin B2 than quinoa. Quinoa contains 0.11mg of vitamin B2, while coconut contains 0.02mg.
- The amount of saturated fat in quinoa is lower.
The food types used in this comparison are Quinoa, cooked and Nuts, coconut meat, raw.
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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 | +100% |
| Contains more CalciumCalcium | +21.4% |
| Contains more PhosphorusPhosphorus | +34.5% |
| Contains less SodiumSodium | -65% |
| Contains more PotassiumPotassium | +107% |
| Contains more IronIron | +63.1% |
| Contains more CopperCopper | +126.6% |
| Contains more ManganeseManganese | +137.7% |
| 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 EVitamin E | +162.5% |
| Contains more Vitamin B1Vitamin B1 | +62.1% |
| Contains more Vitamin B2Vitamin B2 | +450% |
| Contains more Vitamin B6Vitamin B6 | +127.8% |
| Contains more FolateFolate | +61.5% |
| Contains more CholineCholine | +90.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B3Vitamin B3 | +31.1% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.231g | 29.698g | 134% |
| Fats | 1.92g | 33.49g | 49% |
| Manganese | 0.631mg | 1.5mg | 38% |
| Copper | 0.192mg | 0.435mg | 27% |
| Fiber | 2.8g | 9g | 25% |
| Selenium | 2.8µg | 10.1µg | 13% |
| Calories | 120kcal | 354kcal | 12% |
| Iron | 1.49mg | 2.43mg | 12% |
| Magnesium | 64mg | 32mg | 8% |
| Starch | 17.63g | 7% | |
| Vitamin B2 | 0.11mg | 0.02mg | 7% |
| Vitamin B5 | 0.3mg | 6% | |
| Phosphorus | 152mg | 113mg | 6% |
| Potassium | 172mg | 356mg | 5% |
| Vitamin B6 | 0.123mg | 0.054mg | 5% |
| Polyunsaturated fat | 1.078g | 0.366g | 5% |
| Folate | 42µg | 26µg | 4% |
| Vitamin C | 0mg | 3.3mg | 4% |
| Vitamin B1 | 0.107mg | 0.066mg | 3% |
| Vitamin E | 0.63mg | 0.24mg | 3% |
| Choline | 23mg | 12.1mg | 2% |
| Protein | 4.4g | 3.33g | 2% |
| Monounsaturated fat | 0.528g | 1.425g | 2% |
| Carbs | 21.3g | 15.23g | 2% |
| Sodium | 7mg | 20mg | 1% |
| Vitamin B3 | 0.412mg | 0.54mg | 1% |
| Net carbs | 18.5g | 6.23g | N/A |
| Calcium | 17mg | 14mg | 0% |
| Sugar | 0.87g | 6.23g | N/A |
| Zinc | 1.09mg | 1.1mg | 0% |
| Vitamin K | 0µg | 0.2µg | 0% |
| Tryptophan | 0.052mg | 0.039mg | 0% |
| Threonine | 0.131mg | 0.121mg | 0% |
| Isoleucine | 0.157mg | 0.131mg | 0% |
| Leucine | 0.261mg | 0.247mg | 0% |
| Lysine | 0.239mg | 0.147mg | 0% |
| Methionine | 0.096mg | 0.062mg | 0% |
| Phenylalanine | 0.185mg | 0.169mg | 0% |
| Valine | 0.185mg | 0.202mg | 0% |
| Histidine | 0.127mg | 0.077mg | 0% |
| Omega-3 - DHA | 0.015g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +32.1% |
| Contains more CarbsCarbs | +39.9% |
| Contains more WaterWater | +52.4% |
| Contains more FatsFats | +1644.3% |
| Contains more OtherOther | +24.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.2% |
| Contains more Poly. FatPolyunsaturated fat | +194.5% |
| Contains more Mono. FatMonounsaturated fat | +169.9% |
