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  6. Coconut vs. Acorns

Coconut vs. Acorns — In-Depth Nutrition Comparison

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Important differences between Coconut and Acorns

  • Coconut has more Iron, and Manganese, however, Acorns has more Vitamin B6, Copper, Folate, Vitamin B5, Vitamin B3, Vitamin B2, and Magnesium.
  • Coconut's daily need coverage for Saturated Fat is 133% more.
  • Coconut has 3 times more Iron than Acorns. Coconut has 2.43mg of Iron, while Acorns have 0.79mg.
  • Acorns are lower in Saturated Fat.

The food varieties used in the comparison are Nuts, coconut meat, raw and Nuts, acorns, raw.

Infographic

Coconut vs Acorns infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Coconut
Coconut
5
:
5
Acorns
Acorns
Contains more Iron +207.6%
Contains more Phosphorus +43%
Contains more Zinc +115.7%
Contains more Manganese +12.2%
Contains more Calcium +192.9%
Contains more Magnesium +93.8%
Contains more Potassium +51.4%
Contains less Sodium -100%
Contains more Copper +42.8%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Acorns
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 30% 45% 34% 48% 0% 14% 207% 175% 0%
Contains more Iron +207.6%
Contains more Phosphorus +43%
Contains more Zinc +115.7%
Contains more Manganese +12.2%
Contains more Calcium +192.9%
Contains more Magnesium +93.8%
Contains more Potassium +51.4%
Contains less Sodium -100%
Contains more Copper +42.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Coconut
Coconut
4
:
7
Acorns
Acorns
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +69.7%
Contains more Vitamin B2 +490%
Contains more Vitamin B3 +238.3%
Contains more Vitamin B5 +138.3%
Contains more Vitamin B6 +877.8%
Contains more Folate +234.6%
Coconut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Acorns
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 28% 28% 35% 43% 122% 66% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +69.7%
Contains more Vitamin B2 +490%
Contains more Vitamin B3 +238.3%
Contains more Vitamin B5 +138.3%
Contains more Vitamin B6 +877.8%
Contains more Folate +234.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut
Coconut
2
:
3
Acorns
Acorns
Contains more Fats +40.4%
Contains more Water +68.4%
Contains more Protein +84.7%
Contains more Carbs +167.6%
Contains more Other +39.6%
Coconut
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Acorns
6% 24% 41% 28%
Protein: 6.15 g
Fats: 23.86 g
Carbs: 40.75 g
Water: 27.9 g
Other: 1.34 g
Contains more Fats +40.4%
Contains more Water +68.4%
Contains more Protein +84.7%
Contains more Carbs +167.6%
Contains more Other +39.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut
Coconut
0
:
3
Acorns
Acorns
Contains less Saturated Fat -89.6%
Contains more Monounsaturated Fat +960.3%
Contains more Polyunsaturated fat +1155.7%
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Acorns
14% 66% 20%
Saturated Fat: 3.102 g
Monounsaturated Fat: 15.109 g
Polyunsaturated fat: 4.596 g
Contains less Saturated Fat -89.6%
Contains more Monounsaturated Fat +960.3%
Contains more Polyunsaturated fat +1155.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut Acorns
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Coconut Acorns Opinion
Net carbs 6.23g 40.75g Acorns
Protein 3.33g 6.15g Acorns
Fats 33.49g 23.86g Coconut
Carbs 15.23g 40.75g Acorns
Calories 354kcal 387kcal Acorns
Sugar 6.23g Acorns
Fiber 9g Coconut
Calcium 14mg 41mg Acorns
Iron 2.43mg 0.79mg Coconut
Magnesium 32mg 62mg Acorns
Phosphorus 113mg 79mg Coconut
Potassium 356mg 539mg Acorns
Sodium 20mg 0mg Acorns
Zinc 1.1mg 0.51mg Coconut
Copper 0.435mg 0.621mg Acorns
Manganese 1.5mg 1.337mg Coconut
Selenium 10.1µg Coconut
Vitamin A 0IU 39IU Acorns
Vitamin A RAE 0µg 2µg Acorns
Vitamin E 0.24mg Coconut
Vitamin C 3.3mg 0mg Coconut
Vitamin B1 0.066mg 0.112mg Acorns
Vitamin B2 0.02mg 0.118mg Acorns
Vitamin B3 0.54mg 1.827mg Acorns
Vitamin B5 0.3mg 0.715mg Acorns
Vitamin B6 0.054mg 0.528mg Acorns
Folate 26µg 87µg Acorns
Vitamin K 0.2µg Coconut
Tryptophan 0.039mg 0.074mg Acorns
Threonine 0.121mg 0.236mg Acorns
Isoleucine 0.131mg 0.285mg Acorns
Leucine 0.247mg 0.489mg Acorns
Lysine 0.147mg 0.384mg Acorns
Methionine 0.062mg 0.103mg Acorns
Phenylalanine 0.169mg 0.269mg Acorns
Valine 0.202mg 0.345mg Acorns
Histidine 0.077mg 0.17mg Acorns
Saturated Fat 29.698g 3.102g Acorns
Monounsaturated Fat 1.425g 15.109g Acorns
Polyunsaturated fat 0.366g 4.596g Acorns

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Acorns
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Coconut
27%
Acorns
Minerals Daily Need Coverage Score
63%
Coconut
56%
Acorns

Comparison summary

Which food is lower in Sugar?
Acorns
Acorns is lower in Sugar (difference - 6.23g)
Which food contains less Sodium?
Acorns
Acorns contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Acorns
Acorns is lower in Saturated Fat (difference - 26.596g)
Which food is lower in glycemic index?
Acorns
Acorns is lower in glycemic index (difference - 59)
Which food is cheaper?
Acorns
Acorns is cheaper (difference - $2.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Acorns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170157/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.