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Coconut vs Peanut - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in vitamins?
Peanut
Peanut is relatively richer in vitamins
Which food is richer in minerals?
Peanut
Peanut is relatively richer in minerals
Which food is lower in Saturated Fat?
Peanut
Peanut is lower in Saturated Fat (difference - 23.419g)
Which food contains less Sugars?
Peanut
Peanut contains less Sugars (difference - 1.51g)
Which food contains less Sodium?
Peanut
Peanut contains less Sodium (difference - 2mg)
Which food is cheaper?
Coconut
Coconut is cheaper (difference - $0.2)
Which food is lower in glycemic index?
Coconut
Coconut is lower in glycemic index (difference - 4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Coconut Peanut
Rich in vitamins ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in Sodium ok
Lower in price ok
Lower in glycemic index ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Coconut Peanut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
5
Coconut
47
Peanut
Mineral Summary Score
28
Coconut
80
Peanut

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
8
Peanut
Contains more Iron +88.5%
Contains more Calcium +557.1%
Contains more Potassium +98%
Contains more Magnesium +425%
Contains more Copper +163%
Contains more Zinc +197.3%
Contains more Phosphorus +232.7%
Equal in Sodium - 18
Contains more Iron +88.5%
Contains more Calcium +557.1%
Contains more Potassium +98%
Contains more Magnesium +425%
Contains more Copper +163%
Contains more Zinc +197.3%
Contains more Phosphorus +232.7%
Equal in Sodium - 18

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Peanut
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +3370.8%
Contains more Vitamin B1 +869.7%
Contains more Vitamin B2 +575%
Contains more Vitamin B3 +2134.4%
Contains more Vitamin B5 +489%
Contains more Vitamin B6 +544.4%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +3370.8%
Contains more Vitamin B1 +869.7%
Contains more Vitamin B2 +575%
Contains more Vitamin B3 +2134.4%
Contains more Vitamin B5 +489%
Contains more Vitamin B6 +544.4%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
20%
Coconut
155%
Peanut
Carbohydrates
15%
Coconut
16%
Peanut
Fats
155%
Coconut
227%
Peanut

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Coconut Peanut Opinion
Calories 354 567 Peanut
Protein 3.33 25.8 Peanut
Fats 33.49 49.24 Peanut
Vitamin C 3.3 0 Coconut
Carbs 15.23 16.13 Peanut
Cholesterol 0 0
Vitamin D 0 0
Iron 2.43 4.58 Peanut
Calcium 14 92 Peanut
Potassium 356 705 Peanut
Magnesium 32 168 Peanut
Sugars 6.23 4.72 Coconut
Fiber 9 8.5 Coconut
Copper 0.435 1.144 Peanut
Zinc 1.1 3.27 Peanut
Starch
Phosphorus 113 376 Peanut
Sodium 20 18 Peanut
Vitamin A 0 0
Vitamin E 0.24 8.33 Peanut
Vitamin D 0 0
Vitamin B1 0.066 0.64 Peanut
Vitamin B2 0.02 0.135 Peanut
Vitamin B3 0.54 12.066 Peanut
Vitamin B5 0.3 1.767 Peanut
Vitamin B6 0.054 0.348 Peanut
Vitamin B12 0 0
Vitamin K 0.2 0 Coconut
Folic acid (B9) 0 0
Trans Fat 0 Coconut
Saturated Fat 29.698 6.279 Peanut
Monounsaturated Fat 1.425 24.426 Peanut
Polyunsaturated fat 0.366 15.558 Peanut
Tryptophan 0.039 0.25 Peanut
Threonine 0.121 0.883 Peanut
Isoleucine 0.131 0.907 Peanut
Leucine 0.247 1.672 Peanut
Lysine 0.147 0.926 Peanut
Methionine 0.062 0.317 Peanut
Phenylalanine 0.169 1.377 Peanut
Valine 0.202 1.082 Peanut
Histidine 0.077 0.652 Peanut
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.