Coconut vs. Beets
Nutrition comparison of Coconut and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut and beets:
- Both beets and coconut are high in dietary fiber and potassium.
- Beet has more folate.
- Coconut is a great source of iron.
USDA sources for nutritional information: Coconut (Nuts, coconut meat, raw) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut is high in calories and beet has 88% less calories than coconut - beet has 43 calories per 100 grams and coconut has 354 calories.
For macronutrient ratios, coconut is lighter in protein, much lighter in carbs and much heavier in fat compared to beets per calorie. Coconut has a macronutrient ratio of 4:16:80 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut | Beets | |
|---|---|---|
| Protein | 4% | 14% |
| Carbohydrates | 16% | 83% |
| Fat | 80% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Beets and coconut contain similar amounts of carbs - beet has 9.6g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.
The carbs in beets are made of 71% sugar and 29% dietary fiber, whereas the carbs in coconut comprise of 59% dietary fiber and 41% sugar.
dietary fiber
Both beets and coconut are high in dietary fiber. Coconut has 221% more dietary fiber than beet - beet has 2.8g of dietary fiber per 100 grams and coconut has 9g of dietary fiber.
sugar
Beets and coconut contain similar amounts of sugar - beet has 6.8g of sugar per 100 grams and coconut has 6.2g of sugar.
Protein
protein
Coconut has 107% more protein than beet - beet has 1.6g of protein per 100 grams and coconut has 3.3g of protein.
Fat
saturated fat
Coconut is high in saturated fat and beet has 100% less saturated fat than coconut - beet has 0.03g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.
Vitamins
Vitamin C
Beets and coconut contain similar amounts of Vitamin C - beet has 4.9mg of Vitamin C per 100 grams and coconut has 3.3mg of Vitamin C.
Vitamin A
Beets and coconut contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Beets and coconut contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and coconut has 0.24mg of Vitamin E.
Vitamin K
Beets and coconut contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and coconut has 0.2ug of Vitamin K.
The B Vitamins
Beet has more folate. Both coconut and beets contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Coconut | Beets | |
|---|---|---|
| Thiamin | 0.066 MG | 0.031 MG |
| Riboflavin | 0.02 MG | 0.04 MG |
| Niacin | 0.54 MG | 0.334 MG |
| Pantothenic acid | 0.3 MG | 0.155 MG |
| Vitamin B6 | 0.054 MG | 0.067 MG |
| Folate | 26 UG | 109 UG |
Minerals
calcium
Beets and coconut contain similar amounts of calcium - beet has 16mg of calcium per 100 grams and coconut has 14mg of calcium.
iron
Coconut is a great source of iron and it has 204% more iron than beet - beet has 0.8mg of iron per 100 grams and coconut has 2.4mg of iron.
potassium
Both beets and coconut are high in potassium. Beet is very similar to beet for potassium - beet has 325mg of potassium per 100 grams and coconut has 356mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut has more linoleic acid than beet per 100 grams.
| Coconut | Beets | |
|---|---|---|
| linoleic acid | 0.366 G | 0.055 G |
| Total | 0.366 G | 0.055 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Coconut g
()
|
Daily Values (%) |
Beets g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does beets or coconut contain more calories in 100 grams?Coconut is high in calories and beet has 90% less calories than coconut - beet has 43 calories in 100g and coconut has 354 calories.
Does beets or coconut have more carbohydrates?
By weight, beets and coconut contain similar amounts of carbs - beet has 9.6g of carbs for 100g and coconut has 15.2g of carbohydrates. the carbs in beets are made of 70% sugar and 30% dietary fiber, whereas the carbs in coconut comprise of 60% dietary fiber and 40% sugar.
Does beets or coconut contain more potassium?
Both beets and coconut are high in potassium. Beet is very similar to beet for potassium - beet has 325mg of potassium in 100 grams and coconut has 356mg of potassium.