Coconut Meat vs Chickpeas: How Do They Compare?
Although coconut meat and chickpeas belong to different food groups, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.
While coconut meat belong to the nuts and seeds group, chickpeas belong to legumes food group.
That’s why we decided to create an in-depth article that compares coconut meat and chickpeas, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.
Generally speaking, foods from nuts and seeds group are usually higher in healthy fats and lower in carbs than legumes, but both are valuable addition to a plant-based diet.
Now, let’s see how coconut meat and chickpeas compare specifically.
Coconut meat is the white, fleshy part of the coconut that is found inside the hard outer shell of the fruit.
Coconut meat has a slightly sweet and slightly nutty flavor and is often used in various sweet and savory dishes.
Coconut meat is a good source of nutrients, including fiber, protein, and various vitamins and minerals.
It is also a good source of healthy fats, including medium-chain triglycerides (MCTs), which are easily absorbed and used by the body for energy.
There are many ways to incorporate coconut meat into your diet. It can be eaten raw or used in cooking to replace other types of meat.
Coconut meat can be grated, shredded, or chopped and is often used in dishes such as curries, soups, and desserts.
Coconut meat is available in various forms, including dried, frozen, and canned.
Coconut meat is widely available and can be found at most grocery stores. It is important to store coconut meat in the refrigerator or freezer to keep it fresh.
If you’re looking for tasty and nutritious food to add to your diet, consider incorporating coconut meat into your cooking.
It is flavorful, versatile, and has various health benefits.
Coconut Meat is not an excellent source of any particular vitamin.
However, it contains Vitamin C, Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) in a small amount.
Chickpeas (Cicer arietinum) are a type of legume that are native to the Middle East and Mediterranean region.
They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content and their versatility in cooking.
Chickpea pasta is also available.
In addition to being a tasty and nutritious food, chickpeas have been shown to have a number of potential health benefits.
They are a good source of antioxidants, and have been linked to lower levels of cholesterol and improved blood sugar control.
Chickpeas are also a good source of several important minerals, including iron, zinc, and magnesium, all important nutrients for vegans.
Chickpeas are an excellent source of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).
They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B3 (Niacin) and some Vitamin C, Vitamin E, and Vitamin K.
Coconut Meat vs Chickpeas Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing coconut meat vs chickpeas.
This comparison will start by comparing the caloric value of coconut meat and chickpeas and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Energy||354 kcal||378 kcal|
|Carbs||15.2 g||63 g|
|Sugar||6.23 g||10.7 g|
|Fiber||9 g||12.2 g|
|Protein||3.33 g||20.5 g|
|Fat||33.5 g||6.04 g|
|Saturated Fat||29.7 g||0.603 g|
Coconut Meat vs Chickpeas Calories
Comparing coconut meat vs chickpeas for weight loss, coconut meat is slightly lower in calories, with 354 calories per 100 grams, compared to 378 calories per 100 grams of chickpeas.
However, both coconut meat and chickpeas can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Coconut Meat vs Chickpeas Protein
Legumes and most legume products, including coconut meat and chickpeas, are important sources of plant-based protein.
Chickpeas offer around 84% more protein than coconut meat.
Chickpeas have 20.5 grams of protein per 100 grams, while coconut meat has 3.3 grams of protein per 100 grams.
Coconut Meat vs Chickpeas Carbs
Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.
It’s also important for people on a keto diet, so let’s compare the carbs content in coconut meat and chickpeas.
The total amount of carbohydrates is around 76% higher in chickpeas than in coconut meat. They have 63 grams per 100 grams, compared to 15.2 grams in coconut meat.
There’s less sugar in coconut meat than in chickpeas, 43% precisely.
One handful of coconut meat (28 grams) contains 1.7 grams of sugar, while the same amount of chickpeas contains 3 grams.
Lastly, let’s take a look at the dietary fiber in coconut meat and chickpeas.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 3.4 grams of fiber per portion, chickpeas are a better source of fiber than coconut meat which offer 2.5 grams per portion.
Coconut Meat vs Chickpeas Fats
Fats in coconut meat and chickpeas are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in coconut meat and chickpeas:
- Coconut Meat: 33.5 grams per 100 grams
- Chickpeas: 6 per 100 grams
Speaking of saturated fats, chickpeas are 98% lower in saturated fats.
Chickpeas and coconut meat contain 0.6 grams and 29.7 grams of saturated fat per 100 grams, respectively.
Coconut Meat vs Chickpeas Vitamins Content
This section will discuss the vitamin content of coconut meat and chickpeas.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Coconut Meat has a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
Coconut Meat and chickpeas contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins coconut meat and chickpeas contain side by side, so you can easily compare them.
|Vitamin A||0||67 IU|
|Vitamin C||3.3 mg||4 mg|
|Vitamin B1 (Thiamine)||0.066 mg||0.477 mg|
|Vitamin B2 (Riboflavin)||0.02 mg||0.212 mg|
|Vitamin B3 (Niacin)||0.54 mg||1.54 mg|
|Vitamin B5 (Pantothenic acid)||0.3 mg||1.59 mg|
|Vitamin B6 (Pyroxidine)||0.054 mg||0.535 mg|
|Vitamin B9 (Folate)||26 µg||557 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.24 mg||0.82 mg|
|Vitamin K||0.2 µg||9 µg|
Coconut Meat vs Chickpeas Minerals Content
Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.
Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the coconut meat and chickpeas comparison focuses on their mineral content.
Coconut Meat is a better source of calcium, copper, fluoride, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc than chickpeas.
On the other hand, chickpeas are a higher amount of selenium.
Check out the table below to learn how coconut meat and chickpeas compare when it comes to mineral content.
|Calcium||14 mg||57 mg|
|Copper||0.435 mg||0.656 mg|
|Iron||2.43 mg||4.31 mg|
|Magnesium||32 mg||79 mg|
|Manganese||1.5 mg||21.3 mg|
|Phosphorus||113 mg||252 mg|
|Potassium||356 mg||718 mg|
|Sodium||20 mg||24 mg|
|Zinc||1.1 mg||2.76 mg|
The Final Word
Coconut Meat and chickpeas are highly nutritious and a great addition to a plant-based diet.
Both coconut meat and chickpeas are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.
Antioxidants found in nuts, seeds and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.
Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.
Legumes, nuts and seeds are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.
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