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Coconut Meat vs Lentils: How Do They Compare?

This article explains the key similarities and differences between coconut meat and lentils, foods from the grains and legumes food groups. Read on to learn more about the coconut meat vs lentils comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on March 8, 2023.

Although coconut meat and lentils 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, lentils belong to legumes food group.

That’s why we decided to create an in-depth article that compares coconut meat and lentils, 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 lentils compare specifically.

Coconut Meat

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.


Lentils (Lens culinaris) are a type of legume that are native to the Middle East and have been consumed for thousands of years.

They are small, round, and come in various colors, including green, brown, red, and yellow. Lentils are a popular ingredient in many cuisines worldwide and are highly valued for their nutritional content.

One of the main health benefits of lentils is their high protein content. In fact, lentils are one of the highest plant-based protein sources, making them a popular choice for vegetarians and vegans.

Lentils are also high in fiber, which can help to improve digestion and lower cholesterol levels.

They are rich in nutrients such as iron, potassium, and B vitamins. They also contain many plant compounds that have been shown to have antioxidant and anti-inflammatory effects.

Regarding versatility, lentils can be easily incorporated into various dishes, such as soups, stews, and salads.

They are also budget-friendly ingredients that can be used in place of meat to add protein and nutrients to meals.

Lentils 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, and Vitamin K.

Coconut Meat vs Lentils 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 lentils.

This comparison will start by comparing the caloric value of coconut meat and lentils and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Coconut MeatLentils
Energy354 kcal352 kcal
Carbs15.2 g63.4 g
Sugar6.23 g2.03 g
Fiber9 g10.7 g
Protein3.33 g24.6 g
Fat33.5 g1.06 g
Saturated Fat29.7 g0.154 g

Coconut Meat vs Lentils Calories

Comparing lentils vs coconut meat for weight loss, lentils are slightly lower in calories, with 352 calories per 100 grams, compared to 354 calories per 100 grams of coconut meat.

However, both coconut meat and lentils 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 Lentils Protein

Legumes and most legume products, including coconut meat and lentils, are important sources of plant-based protein.

Lentils offer around 86% more protein than coconut meat.

Lentils have 24.6 grams of protein per 100 grams, while coconut meat has 3.3 grams of protein per 100 grams.

Coconut Meat vs Lentils 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 lentils.

The total amount of carbohydrates is around 76% higher in lentils than in coconut meat. They have 63.4 grams per 100 grams, compared to 15.2 grams in coconut meat.


There’s less sugar in lentils than in coconut meat, 65% precisely.

One handful of lentils (28 grams) contains 0.6 grams of sugar, while the same amount of coconut meat contains 1.7 grams.

Lastly, let’s take a look at the dietary fiber in coconut meat and lentils.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 3 grams of fiber per portion, lentils are a better source of fiber than coconut meat which offer 2.5 grams per portion.

Coconut Meat vs Lentils Fats

Fats in coconut meat and lentils are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in coconut meat and lentils:

  • Coconut Meat: 33.5 grams per 100 grams
  • Lentils: 1.1 per 100 grams

Speaking of saturated fats, lentils are 99% lower in saturated fats.

Lentils and coconut meat contain 0.2 grams and 29.7 grams of saturated fat per 100 grams, respectively.

Coconut Meat vs Lentils Vitamins Content

This section will discuss the vitamin content of coconut meat and lentils.

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 lentils contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins coconut meat and lentils contain side by side, so you can easily compare them.

Coconut MeatLentils
Vitamin A039 IU
Vitamin C3.3 mg4.5 mg
Vitamin D00
Vitamin B1 (Thiamine)0.066 mg0.873 mg
Vitamin B2 (Riboflavin)0.02 mg0.211 mg
Vitamin B3 (Niacin)0.54 mg2.6 mg
Vitamin B5 (Pantothenic acid)0.3 mg2.14 mg
Vitamin B6 (Pyroxidine)0.054 mg0.54 mg
Vitamin B9 (Folate)26 µg479 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.24 mg0.49 mg
Vitamin K0.2 µg5 µg

Coconut Meat vs Lentils 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 lentils comparison focuses on their mineral content.

Coconut Meat is a better source of calcium, copper, iron, magnesium, phosphorus, potassium, and zinc than lentils.

On the other hand, lentils are a higher amount of manganese, selenium, and sodium.

Coconut Meat and lentils contain the same amount of fluoride.

Check out the table below to learn how coconut meat and lentils compare when it comes to mineral content.

Coconut MeatLentils
Calcium14 mg35 mg
Copper0.435 mg0.754 mg
Iron2.43 mg6.51 mg
Magnesium32 mg47 mg
Manganese1.5 mg1.39 mg
Phosphorus113 mg281 mg
Potassium356 mg677 mg
Selenium10.1 µg0.1 µg
Sodium20 mg6 mg
Zinc1.1 mg3.27 mg

The Final Word

Coconut Meat and lentils are highly nutritious and a great addition to a plant-based diet.

Both coconut meat and lentils 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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