Oats vs. Coconut

Nutrition comparison of Oats and Coconut


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of oats versus coconut (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in oats and coconut:

  • Both oats and coconut are high in calories, dietary fiber, iron and potassium.
  • Oat has more thiamin, riboflavin, pantothenic acid and Vitamin B6.
  • Oat is a great source of calcium.
  • Oat is an excellent source of protein.
Detailed nutritional comparison of oats and coconut is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.


Image of Oats src
Image of Coconut src

Calories and Carbs

calories

Both oats and coconut are high in calories. Oat has a little more calories (10%) than coconut by weight - oat has 389 calories per 100 grams and coconut has 354 calories.

For macronutrient ratios, oats is heavier in protein, much heavier in carbs and much lighter in fat compared to coconut per calorie. Oats has a macronutrient ratio of 17:67:16 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Oats Coconut
Protein 17% 4%
Carbohydrates 67% 16%
Fat 16% 80%
Alcohol ~ ~

carbohydrates

Oat is high in carbohydrates and coconut has 77% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.

dietary fiber

Both oats and coconut are high in dietary fiber. Oat has 18% more dietary fiber than coconut - oat has 10.6g of dietary fiber per 100 grams and coconut has 9g of dietary fiber.

sugar

Oat has less sugar than coconut - coconut has 6.2g of sugar per 100 grams and oat does not contain significant amounts.

Protein

protein

Oat is an excellent source of protein and it has 407% more protein than coconut - oat has 16.9g of protein per 100 grams and coconut has 3.3g of protein.

Fat

saturated fat

Coconut is high in saturated fat and oat has 96% less saturated fat than coconut - oat has 1.2g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.

Vitamins

Vitamin C

Coconut has more Vitamin C than oat - coconut has 3.3mg of Vitamin C per 100 grams and oat does not contain significant amounts.

Vitamin E

Coconut and oats contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and oat does not contain significant amounts.

Vitamin K

Coconut and oats contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and oat does not contain significant amounts.

The B Vitamins

Oat has more thiamin, riboflavin, pantothenic acid and Vitamin B6. Both oats and coconut contain significant amounts of niacin and folate.

Oats Coconut
Thiamin 0.763 MG 0.066 MG
Riboflavin 0.139 MG 0.02 MG
Niacin 0.961 MG 0.54 MG
Pantothenic acid 1.349 MG 0.3 MG
Vitamin B6 0.119 MG 0.054 MG
Folate 56 UG 26 UG

Minerals

calcium

Oat is a great source of calcium and it has 286% more calcium than coconut - oat has 54mg of calcium per 100 grams and coconut has 14mg of calcium.

iron

Both oats and coconut are high in iron. Oat has 94% more iron than coconut - oat has 4.7mg of iron per 100 grams and coconut has 2.4mg of iron.

potassium

Both oats and coconut are high in potassium. Oat has 21% more potassium than coconut - oat has 429mg of potassium per 100 grams and coconut has 356mg of potassium.

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, oat has more linoleic acid than coconut per 100 grams.

Oats Coconut
linoleic acid 2.424 G 0.366 G
Total 2.424 G 0.366 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.

Note: The specific food items compared are: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Coconut (Nuts, coconut meat, raw) .

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G Water G
G Starch G
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FAQ

Does oats or coconut contain more calories in 100 grams?
Both oats and coconut are high in calories. Oat has a little more calories ( 10%) than coconut by weight - oat has 389 calories in 100g and coconut has 354 calories.

Does oats or coconut have more carbohydrates?
By weight, oat is high in carbohydrates and coconut has 80% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and coconut has 15.2g of carbohydrates.

Does oats or coconut contain more iron?
Both oats and coconut are high in iron. Oat has 90% more iron than coconut - oat has 4.7mg of iron in 100 grams and coconut has 2.4mg of iron.

Does oats or coconut contain more potassium?
Both oats and coconut are high in potassium. Oat has 20% more potassium than coconut - oat has 429mg of potassium in 100 grams and coconut has 356mg of potassium.