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Quinoa vs. Coconut oil — In-Depth Nutrition Comparison

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The main differences between quinoa and coconut oil

  • Quinoa is richer than coconut oil in manganese, phosphorus, copper, iron, magnesium, fiber, folate, zinc, and vitamin B6.
  • Daily need coverage for saturated fat for coconut oil is 411% higher.
  • Quinoa contains less saturated fat.
  • Coconut oil has a lower glycemic index than quinoa.

Food types used in this article are Quinoa, cooked and Oil, coconut.

Infographic

Quinoa vs Coconut oil 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.
Quinoa
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +1600%
Contains more PotassiumPotassium +∞%
Contains more IronIron +2880%
Contains more CopperCopper +∞%
Contains more ZincZinc +5350%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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.
Quinoa
7
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
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% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin EVitamin E +472.7%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +7566.7%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +238600%
Contains more FatsFats +5059.4%
Contains more OtherOther +18.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
1
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +1099.2%
Contains more Poly. FatPolyunsaturated fat +57.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Coconut oil DV% diff.
Saturated fat 0.231g 82.475g 374%
Fats 1.92g 99.06g 149%
Calories 120kcal 892kcal 39%
Manganese 0.631mg 0mg 27%
Phosphorus 152mg 0mg 22%
Copper 0.192mg 0mg 21%
Iron 1.49mg 0.05mg 18%
Monounsaturated fat 0.528g 6.332g 15%
Magnesium 64mg 0mg 15%
Fiber 2.8g 0g 11%
Folate 42µg 0µg 11%
Zinc 1.09mg 0.02mg 10%
Vitamin B6 0.123mg 0mg 9%
Vitamin B1 0.107mg 0mg 9%
Protein 4.4g 0g 9%
Vitamin B2 0.11mg 0mg 8%
Starch 17.63g 7%
Carbs 21.3g 0g 7%
Potassium 172mg 0mg 5%
Selenium 2.8µg 0µg 5%
Choline 23mg 0.3mg 4%
Polyunsaturated fat 1.078g 1.702g 4%
Vitamin B3 0.412mg 0mg 3%
Vitamin E 0.63mg 0.11mg 3%
Calcium 17mg 1mg 2%
Vitamin K 0µg 0.6µg 1%
Net carbs 18.5g 0g N/A
Sugar 0.87g 0g N/A
Sodium 7mg 0mg 0%
Trans fat 0.028g N/A
Tryptophan 0.052mg 0mg 0%
Threonine 0.131mg 0mg 0%
Isoleucine 0.157mg 0mg 0%
Leucine 0.261mg 0mg 0%
Lysine 0.239mg 0mg 0%
Methionine 0.096mg 0mg 0%
Phenylalanine 0.185mg 0mg 0%
Valine 0.185mg 0mg 0%
Histidine 0.127mg 0mg 0%
Omega-3 - DHA 0.015g 0g N/A
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Coconut oil
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
11%
Quinoa
0%
Coconut oil
Minerals Daily Need Coverage Score
38%
Quinoa
0%
Coconut oil

Comparison summary

Which food is lower in Saturated fat?
Quinoa
Quinoa is lower in Saturated fat (difference - 82.244g)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $2.2)
Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food is richer in vitamins?
Quinoa
Quinoa is relatively richer in vitamins
Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 0.87g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 53)
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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients
  2. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.