Coconut vs. Tumeric

Nutrition comparison of Coconut and Tumeric

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

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

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

  • Both coconut and tumeric are high in calories, dietary fiber, iron and potassium.
  • Tumeric has more riboflavin and niacin.
  • Tumeric is a great source of protein.
  • Tumeric is an excellent source of calcium.
Detailed nutritional comparison of coconut and tumeric 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 Tumeric (Spices, turmeric, ground) . Have a correction or suggestions? Shoot us an email.

Image of Coconut src
Image of Tumeric src

Calories and Carbs

calories

Both coconut and tumeric are high in calories. Coconut has 13% more calories than tumeric - coconut has 354 calories per 100 grams and tumeric has 312 calories.

For macronutrient ratios, coconut is lighter in protein, much lighter in carbs and much heavier in fat compared to tumeric per calorie. Coconut has a macronutrient ratio of 4:16:80 and for tumeric, 12:80:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Coconut Tumeric
Protein 4% 12%
Carbohydrates 16% 80%
Fat 80% 9%
Alcohol ~ ~

carbohydrates

Tumeric is high in carbohydrates and coconut has 77% less carbohydrates than tumeric - coconut has 15.2g of total carbs per 100 grams and tumeric has 67.1g of carbohydrates.

dietary fiber

Both coconut and tumeric are high in dietary fiber. Tumeric has 152% more dietary fiber than coconut - coconut has 9g of dietary fiber per 100 grams and tumeric has 22.7g of dietary fiber.

sugar

Coconut and tumeric contain similar amounts of sugar - coconut has 6.2g of sugar per 100 grams and tumeric has 3.2g of sugar.

Protein

protein

Tumeric is a great source of protein and it has 191% more protein than coconut - coconut has 3.3g of protein per 100 grams and tumeric has 9.7g of protein.

Fat

saturated fat

Coconut is high in saturated fat and tumeric has 94% less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and tumeric has 1.8g of saturated fat.

trans fat

Both tumeric and coconut are low in trans fat - tumeric has 0.06g of trans fat per 100 grams and coconut does not contain significant amounts.

Vitamins

Vitamin C

Coconut has 371% more Vitamin C than tumeric - coconut has 3.3mg of Vitamin C per 100 grams and tumeric has 0.7mg of Vitamin C.

Vitamin E

Tumeric has 17 times more Vitamin E than coconut - coconut has 0.24mg of Vitamin E per 100 grams and tumeric has 4.4mg of Vitamin E.

Vitamin K

Coconut and tumeric contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and tumeric has 13.4ug of Vitamin K.

The B Vitamins

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

Coconut Tumeric
Thiamin 0.066 MG 0.058 MG
Riboflavin 0.02 MG 0.15 MG
Niacin 0.54 MG 1.35 MG
Pantothenic acid 0.3 MG 0.542 MG
Vitamin B6 0.054 MG 0.107 MG
Folate 26 UG 20 UG

Minerals

calcium

Tumeric is an excellent source of calcium and it has 11 times more calcium than coconut - coconut has 14mg of calcium per 100 grams and tumeric has 168mg of calcium.

iron

Both coconut and tumeric are high in iron. Tumeric has 21 times more iron than coconut - coconut has 2.4mg of iron per 100 grams and tumeric has 55mg of iron.

potassium

Both coconut and tumeric are high in potassium. Tumeric has 484% more potassium than coconut - coconut has 356mg of potassium per 100 grams and tumeric has 2080mg of potassium.

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, both coconut and tumeric contain significant amounts of linoleic acid.

Coconut Tumeric
linoleic acid 0.366 G 0.672 G
other omega 6 ~ 0.081 G
Total 0.366 G 0.753 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 Tumeric .

Note: The specific food items compared are: Coconut (Nuts, coconut meat, raw) and Tumeric (Spices, turmeric, ground) .

Coconut 100g

( 100 g )
Daily Values (%)

Tumeric 100g

( 100 g )
354KCAL 18%
13% calories
312KCAL 16%
15G 6%
carbohydrates 347%
67G 27%
9G 36%
dietary fiber 156%
23G 91%
6.2G 94% sugar 3.2G
33G 52%
900% total fat
3.3G 5%
30G 165%
>999% saturated fat
1.8G 10%
1.4G 211% monounsaturated fat 0.45G
0.37G polyunsaturated fat 105% 0.76G
trans fat >999% 0.06G
20MG 1%
sodium 35%
27MG 2%
Vitamins and Minerals
3.3MG 4%
371% Vitamin C
0.7MG 1%
14MG 1%
calcium >999%
168MG 17%
2.4MG 14%
iron >999%
55MG 306%
32MG 10%
magnesium 550%
208MG 67%
356MG 16%
potassium 484%
2080MG 90%
0.07MG 6%
17% thiamin (Vit B1)
0.06MG 5%
0.02MG 2%
riboflavin (Vit B2) 647%
0.15MG 14%
0.54MG 4%
niacin (Vit B3) 159%
1.4MG 10%
0.05MG 4%
Vitamin B6 120%
0.11MG 8%
0.3MG 6%
pantothenic acid (Vit B5) 80%
0.54MG 11%
26UG 7%
30% folate (Vit B9)
20UG 5%
0.24MG 2%
Vitamin E >999%
4.4MG 30%
0.2UG 0.2%
Vitamin K >999%
13UG 15%
3.3G 7%
protein 194%
9.7G 19%
12MG 3%
choline 308%
49MG 12%
0.44MG 36%
copper 195%
1.3MG 108%
1.5MG 83%
manganese >999%
20MG 1100%
113MG 16%
phosphorus 165%
299MG 43%
10UG 18%
61% selenium
6.2UG 11%
1.1MG 14%
zinc 309%
4.5MG 56%
47G 262% Water 13G


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

FAQ

Does coconut or tumeric contain more calories in 100 grams?
Both coconut and tumeric are high in calories. Coconut has 10% more calories than tumeric - coconut has 354 calories in 100g and tumeric has 312 calories.

Does coconut or tumeric have more carbohydrates?
By weight, tumeric is high in carbohydrates and coconut has 80% fewer carbohydrates than tumeric - coconut has 15.2g of carbs for 100g and tumeric has 67.1g of carbohydrates.

Does coconut or tumeric contain more calcium?
Tumeric is a rich source of calcium and it has 11 times more calcium than coconut - coconut has 14mg of calcium in 100 grams and tumeric has 168mg of calcium.

Does coconut or tumeric contain more iron?
Both coconut and tumeric are high in iron. Tumeric has 21 times more iron than coconut - coconut has 2.4mg of iron in 100 grams and tumeric has 55mg of iron.

Does coconut or tumeric contain more potassium?
Both coconut and tumeric are high in potassium. Tumeric has 480% more potassium than coconut - coconut has 356mg of potassium in 100 grams and tumeric has 2080mg of potassium.