Coconut vs. Spinach

Nutrition comparison of Coconut and Spinach

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

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

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

  • Both spinach and coconut are high in dietary fiber, iron and potassium.
  • Spinach has 13.8 times less sugar than coconut.
  • Spinach has 3.2 times less carbohydrates than coconut.
  • Spinach has more riboflavin, Vitamin B6 and folate, however, coconut contains more pantothenic acid.
  • Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
Detailed nutritional comparison of coconut and spinach 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: Coconut (Nuts, coconut meat, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.

Image of Coconut src
Image of Spinach src

Calories and Carbs

calories

Coconut is high in calories and spinach has 94% less calories than coconut - spinach has 23 calories per 100 grams and coconut has 354 calories.

For macronutrient ratios, coconut is much lighter in protein, much lighter in carbs and much heavier in fat compared to spinach per calorie. Coconut has a macronutrient ratio of 4:16:80 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Coconut Spinach
Protein 4% 39%
Carbohydrates 16% 49%
Fat 80% 12%
Alcohol ~ ~

carbohydrates

Spinach has 3.2 times less carbohydrates than coconut - spinach has 3.6g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.

dietary fiber

Both spinach and coconut are high in dietary fiber. Coconut has 309% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and coconut has 9g of dietary fiber.

sugar

Spinach has 13.8 times less sugar than coconut - spinach has 0.42g of sugar per 100 grams and coconut has 6.2g of sugar.

Protein

protein

Spinach and coconut contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and coconut has 3.3g of protein.

Fat

saturated fat

Coconut is high in saturated fat and spinach has 100% less saturated fat than coconut - spinach has 0.06g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.

Vitamins

Vitamin C

Spinach is an excellent source of Vitamin C and it has 752% more Vitamin C than coconut - spinach has 28.1mg of Vitamin C per 100 grams and coconut has 3.3mg of Vitamin C.

Vitamin A

Spinach is an excellent source of Vitamin A and it has more Vitamin A than coconut - spinach has 469ug of Vitamin A per 100 grams and coconut does not contain significant amounts.

Vitamin E

Spinach has 746% more Vitamin E than coconut - spinach has 2mg of Vitamin E per 100 grams and coconut has 0.24mg of Vitamin E.

Vitamin K

Spinach is an excellent source of Vitamin K and it has 2413 times more Vitamin K than coconut - spinach has 482.9ug of Vitamin K per 100 grams and coconut has 0.2ug of Vitamin K.

The B Vitamins

Spinach has more riboflavin, Vitamin B6 and folate, however, coconut contains more pantothenic acid. Both coconut and spinach contain significant amounts of thiamin and niacin.

Coconut Spinach
Thiamin 0.066 MG 0.078 MG
Riboflavin 0.02 MG 0.189 MG
Niacin 0.54 MG 0.724 MG
Pantothenic acid 0.3 MG 0.065 MG
Vitamin B6 0.054 MG 0.195 MG
Folate 26 UG 194 UG

Minerals

calcium

Spinach is an excellent source of calcium and it has 607% more calcium than coconut - spinach has 99mg of calcium per 100 grams and coconut has 14mg of calcium.

iron

Both spinach and coconut are high in iron. Spinach has 12% more iron than coconut - spinach has 2.7mg of iron per 100 grams and coconut has 2.4mg of iron.

potassium

Both spinach and coconut are high in potassium. Spinach has 57% more potassium than coconut - spinach has 558mg 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 spinach per 100 grams.

Coconut Spinach
linoleic acid 0.366 G 0.026 G
Total 0.366 G 0.026 G


Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Coconut or Spinach .

Note: The specific food items compared are: Coconut (Nuts, coconut meat, raw) and Spinach (Spinach, raw) .

Coconut 100g

( 100 g )
Daily Values (%)

Spinach 100g

( 100 g )
354KCAL 18%
>999% calories
23KCAL 1%
15G 6%
317% carbohydrates
3.6G 2%
9G 36%
309% dietary fiber
2.2G 9%
6.2G >999% sugar 0.42G
33G 52%
>999% total fat
0.39G 1%
30G 165%
>999% saturated fat
0.06G 0.4%
1.4G >999% monounsaturated fat 0.01G
0.37G 118% polyunsaturated fat 0.17G
20MG 1%
sodium 295%
79MG 5%
Vitamins and Minerals
Vitamin A >999%
469UG 67%
3.3MG 4%
Vitamin C 748%
28MG 38%
14MG 1%
calcium 607%
99MG 10%
2.4MG 14%
iron 12%
2.7MG 15%
32MG 10%
magnesium 147%
79MG 26%
356MG 16%
potassium 57%
558MG 24%
0.07MG 6%
thiamin (Vit B1) 14%
0.08MG 7%
0.02MG 2%
riboflavin (Vit B2) 846%
0.19MG 17%
0.54MG 4%
niacin (Vit B3) 33%
0.72MG 5%
0.05MG 4%
Vitamin B6 299%
0.2MG 15%
0.3MG 6%
328% pantothenic acid (Vit B5)
0.07MG 1%
26UG 7%
folate (Vit B9) 646%
194UG 49%
0.24MG 2%
Vitamin E 733%
2MG 14%
0.2UG 0.2%
Vitamin K >999%
483UG 537%
3.3G 7%
14% protein
2.9G 6%
12MG 3%
choline 58%
19MG 5%
0.44MG 36%
238% copper
0.13MG 11%
1.5MG 83%
67% manganese
0.9MG 50%
113MG 16%
131% phosphorus
49MG 7%
10UG 18%
900% selenium
1UG 2%
1.1MG 14%
108% zinc
0.53MG 7%
47G Water 94% 91G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

FAQ

Does spinach or coconut contain more calories in 100 grams?
Coconut is high in calories and spinach has 90% less calories than coconut - spinach has 23 calories in 100g and coconut has 354 calories.

Is spinach or coconut better for protein?
Spinach and coconut contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and coconut has 3.3g of protein.

Does spinach or coconut have more carbohydrates?
By weight, spinach has 3.2 times fewer carbohydrates than coconut - spinach has 3.6g of carbs for 100g and coconut has 15.2g of carbohydrates.

Does spinach or coconut contain more calcium?
Spinach is a rich source of calcium and it has 610% more calcium than coconut - spinach has 99mg of calcium in 100 grams and coconut has 14mg of calcium.

Does spinach or coconut contain more iron?
Both spinach and coconut are high in iron. Spinach has 10% more iron than coconut - spinach has 2.7mg of iron in 100 grams and coconut has 2.4mg of iron.

Does spinach or coconut contain more potassium?
Both spinach and coconut are high in potassium. Spinach has 60% more potassium than coconut - spinach has 558mg of potassium in 100 grams and coconut has 356mg of potassium.

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