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.
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.
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.
Oats g
()
|
Daily Values (%) |
Coconut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 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.