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.
USDA sources for nutritional information: Coconut (Nuts, coconut meat, raw) and Tumeric (Spices, turmeric, ground) . Have a correction or suggestions? Shoot us an email.
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, 12:79:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut | Tumeric | |
|---|---|---|
| Protein | 4% | 12% |
| Carbohydrates | 16% | 79% |
| 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 common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Coconut g
()
|
Daily Values (%) |
Tumeric g
()
|
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|---|---|---|---|---|---|---|---|
| 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 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.