Coconut Meat vs Soy: How Do They Compare?
Although coconut meat and soy 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, soy belong to legumes food group.
That’s why we decided to create an in-depth article that compares coconut meat and soy, 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 soy 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.
Soybeans (Glycine max) are a type of legume native to East Asia.
They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content. Soy protein is one of the complete sources of a plant-based protein.
In addition to being a tasty and nutritious food, soybeans have been shown to have many potential health benefits.
They are a good source of antioxidants and have been linked to lower cholesterol levels and improved blood sugar control.
Soybeans are also a good source of several important minerals, including iron, zinc, and magnesium.
Soy are an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B9 (Folate), and Vitamin K.
They also contain a good amount of Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin C, and Vitamin E.
Coconut Meat vs Soy 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 soy.
This comparison will start by comparing the caloric value of coconut meat and soy and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Energy||354 kcal||446 kcal|
|Carbs||15.2 g||30.2 g|
|Sugar||6.23 g||7.33 g|
|Fiber||9 g||9.3 g|
|Protein||3.33 g||36.5 g|
|Fat||33.5 g||19.9 g|
|Saturated Fat||29.7 g||2.88 g|
Coconut Meat vs Soy Calories
Comparing coconut meat vs soy for weight loss, coconut meat is slightly lower in calories, with 354 calories per 100 grams, compared to 446 calories per 100 grams of soy.
However, both coconut meat and soy 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 Soy Protein
Legumes and most legume products, including coconut meat and soy, are important sources of plant-based protein.
Soy offer around 91% more protein than coconut meat.
Soy have 36.5 grams of protein per 100 grams, while coconut meat has 3.3 grams of protein per 100 grams.
Coconut Meat vs Soy 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 soy.
The total amount of carbohydrates is around 50% higher in soy than in coconut meat. They have 30.2 grams per 100 grams, compared to 15.2 grams in coconut meat.
There’s less sugar in coconut meat than in soy, 19% precisely.
One handful of coconut meat (28 grams) contains 1.7 grams of sugar, while the same amount of soy contains 2.1 grams.
Lastly, let’s take a look at the dietary fiber in coconut meat and soy.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 2.6 grams of fiber per portion, soy are a better source of fiber than coconut meat which offer 2.5 grams per portion.
Coconut Meat vs Soy Fats
Fats in coconut meat and soy are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in coconut meat and soy:
- Coconut Meat: 33.5 grams per 100 grams
- Soy: 19.9 per 100 grams
Speaking of saturated fats, soy are 90% lower in saturated fats.
Soy and coconut meat contain 2.9 grams and 29.7 grams of saturated fat per 100 grams, respectively.
Coconut Meat vs Soy Vitamins Content
This section will discuss the vitamin content of coconut meat and soy.
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 soy contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins coconut meat and soy contain side by side, so you can easily compare them.
|Vitamin A||0||22 IU|
|Vitamin C||3.3 mg||6 mg|
|Vitamin B1 (Thiamine)||0.066 mg||0.874 mg|
|Vitamin B2 (Riboflavin)||0.02 mg||0.87 mg|
|Vitamin B3 (Niacin)||0.54 mg||1.62 mg|
|Vitamin B5 (Pantothenic acid)||0.3 mg||0.793 mg|
|Vitamin B6 (Pyroxidine)||0.054 mg||0.377 mg|
|Vitamin B9 (Folate)||26 µg||375 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.24 mg||0.85 mg|
|Vitamin K||0.2 µg||47 µg|
Coconut Meat vs Soy 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 soy comparison focuses on their mineral content.
Coconut Meat is a better source of calcium, copper, fluoride, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc than soy.
On the other hand, soy are a higher amount of sodium.
Check out the table below to learn how coconut meat and soy compare when it comes to mineral content.
|Calcium||14 mg||277 mg|
|Copper||0.435 mg||1.66 mg|
|Iron||2.43 mg||15.7 mg|
|Magnesium||32 mg||280 mg|
|Manganese||1.5 mg||2.52 mg|
|Phosphorus||113 mg||704 mg|
|Potassium||356 mg||1800 mg|
|Selenium||10.1 µg||17.8 µg|
|Sodium||20 mg||2 mg|
|Zinc||1.1 mg||4.89 mg|
The Final Word
Coconut Meat and soy are highly nutritious and a great addition to a plant-based diet.
Both coconut meat and soy 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.
- It's written and or reviewed by an expert.
- We cite relevant studies and trusted sources.
- It's regularly updated.
Read more about our process and team.
- Sunflower Seeds vs Broad (Fava) Beans: Which Is Healthier?
- Sunflower Seeds vs White Beans: Difference & Similarities
- Sunflower Seeds vs Pinto Beans: How Are They Different?
- Sunflower Seeds vs Kidney Beans: What’s The Difference?
- Sunflower Seeds vs Chickpea Flour: Which Is Better?
- Sunflower Seeds vs Pink or Red Lentils: Which Is Better?