Quinoa vs. Coconut
Nutrition comparison of Cooked Quinoa and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and coconut:
- Both quinoa and coconut are high in calories and dietary fiber.
- Coconut is a great source of iron.
- Coconut is an excellent source of potassium.
- Quinoa has 6.1 times less sugar than coconut.
- Quinoa has more riboflavin and Vitamin B6, however, coconut contains more pantothenic acid.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both quinoa and coconut are high in calories. Coconut has 195% more calories than quinoa - quinoa has 120 calories per 100 grams and coconut has 354 calories.
For macronutrient ratios, quinoa is heavier in protein, much heavier in carbs and much lighter in fat compared to coconut per calorie. Quinoa has a macronutrient ratio of 15:71:15 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Coconut | |
|---|---|---|
| Protein | 15% | 4% |
| Carbohydrates | 71% | 16% |
| Fat | 15% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut has 28% less carbohydrates than quinoa - quinoa has 21.3g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.
The carbs in quinoa are made of 83% starch, 13% dietary fiber and 4% sugar, whereas the carbs in coconut comprise of 59% dietary fiber and 41% sugar.
dietary fiber
Both quinoa and coconut are high in dietary fiber. Coconut has 221% more dietary fiber than quinoa - quinoa has 2.8g of dietary fiber per 100 grams and coconut has 9g of dietary fiber.
sugar
Quinoa has 6.1 times less sugar than coconut - quinoa has 0.87g of sugar per 100 grams and coconut has 6.2g of sugar.
Protein
protein
Quinoa and coconut contain similar amounts of protein - quinoa has 4.4g of protein per 100 grams and coconut has 3.3g of protein.
Fat
saturated fat
Coconut is high in saturated fat and quinoa has 99% less saturated fat than coconut - quinoa has 0.23g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.
Vitamins
Vitamin C
Coconut has more Vitamin C than quinoa - coconut has 3.3mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Vitamin A
Quinoa and coconut contain similar amounts of Vitamin A - quinoa has 1.5ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Quinoa and coconut contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and coconut has 0.24mg of Vitamin E.
Vitamin K
Coconut and quinoa contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
The B Vitamins
Quinoa has more riboflavin and Vitamin B6, however, coconut contains more pantothenic acid. Both quinoa and coconut contain significant amounts of thiamin, niacin and folate.
| Quinoa | Coconut | |
|---|---|---|
| Thiamin | 0.107 MG | 0.066 MG |
| Riboflavin | 0.11 MG | 0.02 MG |
| Niacin | 0.412 MG | 0.54 MG |
| Pantothenic acid | ~ | 0.3 MG |
| Vitamin B6 | 0.123 MG | 0.054 MG |
| Folate | 42 UG | 26 UG |
Minerals
calcium
Quinoa and coconut contain similar amounts of calcium - quinoa has 17mg of calcium per 100 grams and coconut has 14mg of calcium.
iron
Coconut is a great source of iron and it has 63% more iron than quinoa - quinoa has 1.5mg of iron per 100 grams and coconut has 2.4mg of iron.
potassium
Coconut is an excellent source of potassium and it has 107% more potassium than quinoa - quinoa has 172mg of potassium per 100 grams and coconut has 356mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, quinoa has more linoleic acid than coconut per 100 grams.
| Quinoa | Coconut | |
|---|---|---|
| linoleic acid | 0.974 G | 0.366 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.977 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.
Cooked Quinoa g
()
|
Daily Values (%) |
Coconut 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 quinoa or coconut contain more calories in 100 grams?Both quinoa and coconut are high in calories. Coconut has 200% more calories than quinoa - quinoa has 120 calories in 100g and coconut has 354 calories.
Does quinoa or coconut have more carbohydrates?
By weight, coconut has 30% fewer carbohydrates than quinoa - quinoa has 21.3g of carbs for 100g and coconut has 15.2g of carbohydrates. the carbs in quinoa are made of 80% starch, 10% dietary fiber and 0% sugar, whereas the carbs in coconut comprise of 60% dietary fiber and 40% sugar.
Does quinoa or coconut contain more potassium?
Coconut is a rich source of potassium and it has 110% more potassium than quinoa - quinoa has 172mg of potassium in 100 grams and coconut has 356mg of potassium.