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  6. Coconut vs. Ginkgo nuts

Coconut vs. Ginkgo nuts — In-Depth Nutrition Comparison

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Differences between Coconut and Ginkgo nuts

  • Coconut has more Manganese, Copper, Iron, and Zinc, while Ginkgo nuts has more Vitamin B3, Vitamin B6, Vitamin C, Vitamin B1, and Folate.
  • Coconut's daily need coverage for Saturated Fat is 147% higher.
  • Ginkgo nuts contain 13 times less Manganese than Coconut. Coconut contains 1.5mg of Manganese, while Ginkgo nuts contain 0.113mg.
  • The amount of Saturated Fat in Ginkgo nuts are lower.

The food types used in this comparison are Nuts, coconut meat, raw and Nuts, ginkgo nuts, raw.

Infographic

Coconut vs Ginkgo nuts 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
Ginkgo nuts
Ginkgo nuts
Contains more Calcium +600%
Contains more Iron +143%
Contains more Magnesium +18.5%
Contains more Zinc +223.5%
Contains more Copper +58.8%
Contains more Manganese +1227.4%
Contains more Potassium +43.3%
Contains less Sodium -65%
Equal in Phosphorus - 124
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Ginkgo nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 38% 20% 54% 45% 1% 10% 92% 15% 0%
Contains more Calcium +600%
Contains more Iron +143%
Contains more Magnesium +18.5%
Contains more Zinc +223.5%
Contains more Copper +58.8%
Contains more Manganese +1227.4%
Contains more Potassium +43.3%
Contains less Sodium -65%
Equal in Phosphorus - 124

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
Ginkgo nuts
Ginkgo nuts
Contains more Vitamin B5 +87.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +354.5%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +350%
Contains more Vitamin B3 +1011.1%
Contains more Vitamin B6 +507.4%
Contains more Folate +107.7%
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%
Ginkgo nuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 34% 0% 0% 50% 56% 21% 113% 10% 76% 41% 0% 0%
Contains more Vitamin B5 +87.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +354.5%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +350%
Contains more Vitamin B3 +1011.1%
Contains more Vitamin B6 +507.4%
Contains more Folate +107.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut
Coconut
1
:
4
Ginkgo nuts
Ginkgo nuts
Contains more Fats +1893.5%
Contains more Protein +29.7%
Contains more Carbs +146.9%
Contains more Water +17.5%
Contains more Other +25%
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
Ginkgo nuts
4% 2% 38% 55%
Protein: 4.32 g
Fats: 1.68 g
Carbs: 37.6 g
Water: 55.2 g
Other: 1.2 g
Contains more Fats +1893.5%
Contains more Protein +29.7%
Contains more Carbs +146.9%
Contains more Water +17.5%
Contains more Other +25%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut
Coconut
1
:
2
Ginkgo nuts
Ginkgo nuts
Contains more Monounsaturated Fat +130.2%
Contains less Saturated Fat -98.9%
Contains more Polyunsaturated fat +68.9%
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Ginkgo nuts
21% 40% 40%
Saturated Fat: 0.319 g
Monounsaturated Fat: 0.619 g
Polyunsaturated fat: 0.618 g
Contains more Monounsaturated Fat +130.2%
Contains less Saturated Fat -98.9%
Contains more Polyunsaturated fat +68.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut Ginkgo nuts Opinion
Net carbs 6.23g 37.6g Ginkgo nuts
Protein 3.33g 4.32g Ginkgo nuts
Fats 33.49g 1.68g Coconut
Carbs 15.23g 37.6g Ginkgo nuts
Calories 354kcal 182kcal Coconut
Sugar 6.23g Ginkgo nuts
Fiber 9g Coconut
Calcium 14mg 2mg Coconut
Iron 2.43mg 1mg Coconut
Magnesium 32mg 27mg Coconut
Phosphorus 113mg 124mg Ginkgo nuts
Potassium 356mg 510mg Ginkgo nuts
Sodium 20mg 7mg Ginkgo nuts
Zinc 1.1mg 0.34mg Coconut
Copper 0.435mg 0.274mg Coconut
Manganese 1.5mg 0.113mg Coconut
Selenium 10.1µg Coconut
Vitamin A 0IU 558IU Ginkgo nuts
Vitamin A RAE 0µg 28µg Ginkgo nuts
Vitamin E 0.24mg Coconut
Vitamin C 3.3mg 15mg Ginkgo nuts
Vitamin B1 0.066mg 0.22mg Ginkgo nuts
Vitamin B2 0.02mg 0.09mg Ginkgo nuts
Vitamin B3 0.54mg 6mg Ginkgo nuts
Vitamin B5 0.3mg 0.16mg Coconut
Vitamin B6 0.054mg 0.328mg Ginkgo nuts
Folate 26µg 54µg Ginkgo nuts
Vitamin K 0.2µg Coconut
Tryptophan 0.039mg 0.071mg Ginkgo nuts
Threonine 0.121mg 0.268mg Ginkgo nuts
Isoleucine 0.131mg 0.209mg Ginkgo nuts
Leucine 0.247mg 0.316mg Ginkgo nuts
Lysine 0.147mg 0.206mg Ginkgo nuts
Methionine 0.062mg 0.055mg Coconut
Phenylalanine 0.169mg 0.171mg Ginkgo nuts
Valine 0.202mg 0.283mg Ginkgo nuts
Histidine 0.077mg 0.102mg Ginkgo nuts
Saturated Fat 29.698g 0.319g Ginkgo nuts
Monounsaturated Fat 1.425g 0.619g Coconut
Polyunsaturated fat 0.366g 0.618g Ginkgo nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Ginkgo nuts
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
33%
Ginkgo nuts
Minerals Daily Need Coverage Score
63%
Coconut
27%
Ginkgo nuts

Comparison summary

Which food is lower in Sugar?
Ginkgo nuts
Ginkgo nuts is lower in Sugar (difference - 6.23g)
Which food contains less Sodium?
Ginkgo nuts
Ginkgo nuts contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Ginkgo nuts
Ginkgo nuts is lower in Saturated Fat (difference - 29.379g)
Which food is lower in glycemic index?
Ginkgo nuts
Ginkgo nuts is lower in glycemic index (difference - 59)
Which food is cheaper?
Ginkgo nuts
Ginkgo nuts is cheaper (difference - $2.6)
Which food is richer in vitamins?
Ginkgo nuts
Ginkgo nuts is relatively richer in vitamins
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Ginkgo nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170584/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.