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Coconut Meat vs Soy: How Do They Compare?

This article explains the key similarities and differences between coconut meat and soy, foods from the grains and legumes food groups. Read on to learn more about the coconut meat vs soy comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on March 9, 2023.

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

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.

Soybeans can be enjoyed in a variety of dishes, including tofu, soy milk, and soy-based meat substitutes, and can also be ground into flour and used in baked goods such as bread and cookies.

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.

Coconut MeatSoy
Energy354 kcal446 kcal
Carbs15.2 g30.2 g
Sugar6.23 g7.33 g
Fiber9 g9.3 g
Protein3.33 g36.5 g
Fat33.5 g19.9 g
Saturated Fat29.7 g2.88 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.

Coconut MeatSoy
Vitamin A022 IU
Vitamin C3.3 mg6 mg
Vitamin D00
Vitamin B1 (Thiamine)0.066 mg0.874 mg
Vitamin B2 (Riboflavin)0.02 mg0.87 mg
Vitamin B3 (Niacin)0.54 mg1.62 mg
Vitamin B5 (Pantothenic acid)0.3 mg0.793 mg
Vitamin B6 (Pyroxidine)0.054 mg0.377 mg
Vitamin B9 (Folate)26 µg375 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.24 mg0.85 mg
Vitamin K0.2 µg47 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.

Coconut MeatSoy
Calcium14 mg277 mg
Copper0.435 mg1.66 mg
Fluoride02.2 µg
Iron2.43 mg15.7 mg
Magnesium32 mg280 mg
Manganese1.5 mg2.52 mg
Phosphorus113 mg704 mg
Potassium356 mg1800 mg
Selenium10.1 µg17.8 µg
Sodium20 mg2 mg
Zinc1.1 mg4.89 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.


Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.

How we ensure this article is accurate?
  1. It's written and or reviewed by an expert.
  2. We cite relevant studies and trusted sources.
  3. It's regularly updated.

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