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  6. Coconut vs. Chestnut

Coconut vs. Chestnut — In-Depth Nutrition Comparison

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A recap on differences between Coconut and Chestnut

  • Coconut has more Manganese, Iron, and Zinc, however, Chestnut is higher in Vitamin C, Vitamin B6, Potassium, Vitamin B1, Vitamin B2, and Magnesium.
  • Coconut covers your daily Saturated Fat needs 147% more than Chestnut.
  • Chestnut contains 4 times less Zinc than Coconut. Coconut contains 1.1mg of Zinc, while Chestnut contains 0.25mg.
  • Chestnut has less Saturated Fat.

Food varieties used in this article are Nuts, coconut meat, raw and Nuts, chestnuts, european, boiled and steamed.

Infographic

Coconut vs Chestnut 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
6
:
4
Chestnut
Chestnut
Contains more Iron +40.5%
Contains more Phosphorus +14.1%
Contains less Sodium -25.9%
Contains more Zinc +340%
Contains more Manganese +75.6%
Contains more Calcium +228.6%
Contains more Magnesium +68.8%
Contains more Potassium +100.8%
Equal in Copper - 0.472
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Chestnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 65% 39% 43% 64% 4% 7% 158% 112% 0%
Contains more Iron +40.5%
Contains more Phosphorus +14.1%
Contains less Sodium -25.9%
Contains more Zinc +340%
Contains more Manganese +75.6%
Contains more Calcium +228.6%
Contains more Magnesium +68.8%
Contains more Potassium +100.8%
Equal in Copper - 0.472

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
2
:
8
Chestnut
Chestnut
Contains more Vitamin A +∞%
Contains more Vitamin C +709.1%
Contains more Vitamin B1 +124.2%
Contains more Vitamin B2 +420%
Contains more Vitamin B3 +35.4%
Contains more Vitamin B6 +331.5%
Contains more Folate +46.2%
Equal in Vitamin B5 - 0.316
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%
Chestnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 89% 37% 24% 14% 19% 54% 29% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +709.1%
Contains more Vitamin B1 +124.2%
Contains more Vitamin B2 +420%
Contains more Vitamin B3 +35.4%
Contains more Vitamin B6 +331.5%
Contains more Folate +46.2%
Equal in Vitamin B5 - 0.316

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut
Coconut
3
:
2
Chestnut
Chestnut
Contains more Protein +66.5%
Contains more Fats +2326.8%
Contains more Other +35.2%
Contains more Carbs +82.3%
Contains more Water +45%
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
Chestnut
2% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 g
Contains more Protein +66.5%
Contains more Fats +2326.8%
Contains more Other +35.2%
Contains more Carbs +82.3%
Contains more Water +45%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut
Coconut
1
:
2
Chestnut
Chestnut
Contains more Monounsaturated Fat +199.4%
Contains less Saturated Fat -99.1%
Contains more Polyunsaturated fat +48.9%
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Chestnut
20% 37% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.476 g
Polyunsaturated fat: 0.545 g
Contains more Monounsaturated Fat +199.4%
Contains less Saturated Fat -99.1%
Contains more Polyunsaturated fat +48.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut Chestnut Opinion
Net carbs 6.23g 27.76g Chestnut
Protein 3.33g 2g Coconut
Fats 33.49g 1.38g Coconut
Carbs 15.23g 27.76g Chestnut
Calories 354kcal 131kcal Coconut
Sugar 6.23g Chestnut
Fiber 9g Coconut
Calcium 14mg 46mg Chestnut
Iron 2.43mg 1.73mg Coconut
Magnesium 32mg 54mg Chestnut
Phosphorus 113mg 99mg Coconut
Potassium 356mg 715mg Chestnut
Sodium 20mg 27mg Coconut
Zinc 1.1mg 0.25mg Coconut
Copper 0.435mg 0.472mg Chestnut
Manganese 1.5mg 0.854mg Coconut
Selenium 10.1µg Coconut
Vitamin A 0IU 17IU Chestnut
Vitamin A RAE 0µg 1µg Chestnut
Vitamin E 0.24mg Coconut
Vitamin C 3.3mg 26.7mg Chestnut
Vitamin B1 0.066mg 0.148mg Chestnut
Vitamin B2 0.02mg 0.104mg Chestnut
Vitamin B3 0.54mg 0.731mg Chestnut
Vitamin B5 0.3mg 0.316mg Chestnut
Vitamin B6 0.054mg 0.233mg Chestnut
Folate 26µg 38µg Chestnut
Vitamin K 0.2µg Coconut
Tryptophan 0.039mg 0.022mg Coconut
Threonine 0.121mg 0.071mg Coconut
Isoleucine 0.131mg 0.079mg Coconut
Leucine 0.247mg 0.118mg Coconut
Lysine 0.147mg 0.118mg Coconut
Methionine 0.062mg 0.047mg Coconut
Phenylalanine 0.169mg 0.084mg Coconut
Valine 0.202mg 0.112mg Coconut
Histidine 0.077mg 0.055mg Coconut
Saturated Fat 29.698g 0.26g Chestnut
Monounsaturated Fat 1.425g 0.476g Coconut
Polyunsaturated fat 0.366g 0.545g Chestnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Chestnut
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
22%
Chestnut
Minerals Daily Need Coverage Score
63%
Coconut
50%
Chestnut

Comparison summary

Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 7mg)
Which food is cheaper?
Coconut
Coconut is cheaper (difference - $0.4)
Which food is lower in Sugar?
Chestnut
Chestnut is lower in Sugar (difference - 6.23g)
Which food is lower in Saturated Fat?
Chestnut
Chestnut is lower in Saturated Fat (difference - 29.438g)
Which food is lower in glycemic index?
Chestnut
Chestnut is lower in glycemic index (difference - 5)
Which food is richer in vitamins?
Chestnut
Chestnut 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. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/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.