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.
USDA sources for nutritional information: Coconut (Nuts, coconut meat, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
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 .
Coconut g
()
|
Daily Values (%) |
Spinach g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
|
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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
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.