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  6. Coconut vs. Beechnuts

Coconut vs. Beechnuts — In-Depth Nutrition Comparison

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Differences between Coconut and Beechnuts

  • Coconut has more Phosphorus, while Beechnuts has more Vitamin B6, Vitamin B2, Copper, Folate, Vitamin B1, Potassium, Vitamin C, and Vitamin B5.
  • Coconut's daily need coverage for Saturated Fat is 120% higher.
  • The amount of Saturated Fat in Beechnuts are lower.

The food types used in this comparison are Nuts, coconut meat, raw and Nuts, beechnuts, dried.

Infographic

Coconut vs Beechnuts 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
7
:
3
Beechnuts
Beechnuts
Contains more Calcium +1300%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains less Sodium -47.4%
Contains more Zinc +205.6%
Contains more Manganese +11.9%
Contains more Potassium +185.7%
Contains more Copper +54%
Equal in Iron - 2.46
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Beechnuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 93% 0% 0% 90% 5% 10% 224% 175% 0%
Contains more Calcium +1300%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains less Sodium -47.4%
Contains more Zinc +205.6%
Contains more Manganese +11.9%
Contains more Potassium +185.7%
Contains more Copper +54%
Equal in Iron - 2.46

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
3
:
7
Beechnuts
Beechnuts
Contains more Vitamin C +369.7%
Contains more Vitamin B1 +360.6%
Contains more Vitamin B2 +1755%
Contains more Vitamin B3 +62.4%
Contains more Vitamin B5 +208.3%
Contains more Vitamin B6 +1166.7%
Contains more Folate +334.6%
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%
Beechnuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 52% 76% 86% 17% 56% 158% 85% 0% 0%
Contains more Vitamin C +369.7%
Contains more Vitamin B1 +360.6%
Contains more Vitamin B2 +1755%
Contains more Vitamin B3 +62.4%
Contains more Vitamin B5 +208.3%
Contains more Vitamin B6 +1166.7%
Contains more Folate +334.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut
Coconut
1
:
4
Beechnuts
Beechnuts
Contains more Water +612%
Contains more Protein +86.2%
Contains more Fats +49.3%
Contains more Carbs +120%
Contains more Other +285.4%
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
Beechnuts
6% 50% 34% 7% 4%
Protein: 6.2 g
Fats: 50 g
Carbs: 33.5 g
Water: 6.6 g
Other: 3.7 g
Contains more Water +612%
Contains more Protein +86.2%
Contains more Fats +49.3%
Contains more Carbs +120%
Contains more Other +285.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut
Coconut
0
:
3
Beechnuts
Beechnuts
Contains less Saturated Fat -80.7%
Contains more Monounsaturated Fat +1436.3%
Contains more Polyunsaturated fat +5388.8%
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Beechnuts
12% 46% 42%
Saturated Fat: 5.719 g
Monounsaturated Fat: 21.892 g
Polyunsaturated fat: 20.089 g
Contains less Saturated Fat -80.7%
Contains more Monounsaturated Fat +1436.3%
Contains more Polyunsaturated fat +5388.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut Beechnuts Opinion
Net carbs 6.23g 33.5g Beechnuts
Protein 3.33g 6.2g Beechnuts
Fats 33.49g 50g Beechnuts
Carbs 15.23g 33.5g Beechnuts
Calories 354kcal 576kcal Beechnuts
Sugar 6.23g Beechnuts
Fiber 9g Coconut
Calcium 14mg 1mg Coconut
Iron 2.43mg 2.46mg Beechnuts
Magnesium 32mg 0mg Coconut
Phosphorus 113mg 0mg Coconut
Potassium 356mg 1017mg Beechnuts
Sodium 20mg 38mg Coconut
Zinc 1.1mg 0.36mg Coconut
Copper 0.435mg 0.67mg Beechnuts
Manganese 1.5mg 1.341mg Coconut
Selenium 10.1µg Coconut
Vitamin E 0.24mg Coconut
Vitamin C 3.3mg 15.5mg Beechnuts
Vitamin B1 0.066mg 0.304mg Beechnuts
Vitamin B2 0.02mg 0.371mg Beechnuts
Vitamin B3 0.54mg 0.877mg Beechnuts
Vitamin B5 0.3mg 0.925mg Beechnuts
Vitamin B6 0.054mg 0.684mg Beechnuts
Folate 26µg 113µg Beechnuts
Vitamin K 0.2µg Coconut
Tryptophan 0.039mg 0.069mg Beechnuts
Threonine 0.121mg 0.221mg Beechnuts
Isoleucine 0.131mg 0.245mg Beechnuts
Leucine 0.247mg 0.367mg Beechnuts
Lysine 0.147mg 0.367mg Beechnuts
Methionine 0.062mg 0.146mg Beechnuts
Phenylalanine 0.169mg 0.262mg Beechnuts
Valine 0.202mg 0.346mg Beechnuts
Histidine 0.077mg 0.172mg Beechnuts
Saturated Fat 29.698g 5.719g Beechnuts
Monounsaturated Fat 1.425g 21.892g Beechnuts
Polyunsaturated fat 0.366g 20.089g Beechnuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Beechnuts
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
44%
Beechnuts
Minerals Daily Need Coverage Score
63%
Coconut
60%
Beechnuts

Comparison summary

Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 18mg)
Which food is lower in Sugar?
Beechnuts
Beechnuts is lower in Sugar (difference - 6.23g)
Which food is lower in Saturated Fat?
Beechnuts
Beechnuts is lower in Saturated Fat (difference - 23.979g)
Which food is lower in glycemic index?
Beechnuts
Beechnuts is lower in glycemic index (difference - 59)
Which food is cheaper?
Beechnuts
Beechnuts is cheaper (difference - $2.6)
Which food is richer in vitamins?
Beechnuts
Beechnuts is relatively richer in vitamins
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.

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. Beechnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170161/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.