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  6. Coconut vs. Pili nuts

Coconut vs. Pili nuts — In-Depth Nutrition Comparison

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How are Coconut and Pili nuts different?

  • Pili nuts have more Vitamin B1, Phosphorus, Magnesium, Copper, Manganese, Zinc, Iron, Calcium, and Folate than Coconut.
  • Daily need coverage for Vitamin B1 from Pili nuts is 71% higher.

Nuts, coconut meat, raw and Nuts, pilinuts, dried are the varieties used in this article.

Infographic

Coconut vs Pili 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
1
:
9
Pili nuts
Pili nuts
Contains more Calcium +935.7%
Contains more Iron +45.3%
Contains more Magnesium +843.8%
Contains more Phosphorus +408.8%
Contains more Potassium +42.4%
Contains less Sodium -85%
Contains more Zinc +170%
Contains more Copper +120.2%
Contains more Manganese +54.2%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Pili nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 133% 216% 247% 45% 1% 81% 320% 302% 0%
Contains more Calcium +935.7%
Contains more Iron +45.3%
Contains more Magnesium +843.8%
Contains more Phosphorus +408.8%
Contains more Potassium +42.4%
Contains less Sodium -85%
Contains more Zinc +170%
Contains more Copper +120.2%
Contains more Manganese +54.2%

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
5
:
6
Pili nuts
Pili nuts
Contains more Vitamin C +450%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1283.3%
Contains more Vitamin B2 +365%
Contains more Vitamin B5 +59.7%
Contains more Vitamin B6 +113%
Contains more Folate +130.8%
Equal in Vitamin B3 - 0.519
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%
Pili nuts
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% 2% 229% 22% 10% 29% 27% 45% 0% 0%
Contains more Vitamin C +450%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1283.3%
Contains more Vitamin B2 +365%
Contains more Vitamin B5 +59.7%
Contains more Vitamin B6 +113%
Contains more Folate +130.8%
Equal in Vitamin B3 - 0.519

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut
Coconut
2
:
3
Pili nuts
Pili nuts
Contains more Carbs +282.7%
Contains more Water +1596.4%
Contains more Protein +224.3%
Contains more Fats +137.5%
Contains more Other +202.1%
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
Pili nuts
11% 80% 4% 3% 3%
Protein: 10.8 g
Fats: 79.55 g
Carbs: 3.98 g
Water: 2.77 g
Other: 2.9 g
Contains more Carbs +282.7%
Contains more Water +1596.4%
Contains more Protein +224.3%
Contains more Fats +137.5%
Contains more Other +202.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut
Coconut
1
:
2
Pili nuts
Pili nuts
Contains more Monounsaturated Fat +2512.6%
Contains more Polyunsaturated fat +1977.9%
Equal in Saturated Fat - 31.184
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Pili nuts
41% 49% 10%
Saturated Fat: 31.184 g
Monounsaturated Fat: 37.229 g
Polyunsaturated fat: 7.605 g
Contains more Monounsaturated Fat +2512.6%
Contains more Polyunsaturated fat +1977.9%
Equal in Saturated Fat - 31.184

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut Pili nuts Opinion
Net carbs 6.23g 3.98g Coconut
Protein 3.33g 10.8g Pili nuts
Fats 33.49g 79.55g Pili nuts
Carbs 15.23g 3.98g Coconut
Calories 354kcal 719kcal Pili nuts
Sugar 6.23g Pili nuts
Fiber 9g Coconut
Calcium 14mg 145mg Pili nuts
Iron 2.43mg 3.53mg Pili nuts
Magnesium 32mg 302mg Pili nuts
Phosphorus 113mg 575mg Pili nuts
Potassium 356mg 507mg Pili nuts
Sodium 20mg 3mg Pili nuts
Zinc 1.1mg 2.97mg Pili nuts
Copper 0.435mg 0.958mg Pili nuts
Manganese 1.5mg 2.313mg Pili nuts
Selenium 10.1µg Coconut
Vitamin A 0IU 41IU Pili nuts
Vitamin A RAE 0µg 2µg Pili nuts
Vitamin E 0.24mg Coconut
Vitamin C 3.3mg 0.6mg Coconut
Vitamin B1 0.066mg 0.913mg Pili nuts
Vitamin B2 0.02mg 0.093mg Pili nuts
Vitamin B3 0.54mg 0.519mg Coconut
Vitamin B5 0.3mg 0.479mg Pili nuts
Vitamin B6 0.054mg 0.115mg Pili nuts
Folate 26µg 60µg Pili nuts
Vitamin K 0.2µg Coconut
Tryptophan 0.039mg 0.189mg Pili nuts
Threonine 0.121mg 0.407mg Pili nuts
Isoleucine 0.131mg 0.483mg Pili nuts
Leucine 0.247mg 0.89mg Pili nuts
Lysine 0.147mg 0.369mg Pili nuts
Methionine 0.062mg 0.395mg Pili nuts
Phenylalanine 0.169mg 0.497mg Pili nuts
Valine 0.202mg 0.701mg Pili nuts
Histidine 0.077mg 0.255mg Pili nuts
Saturated Fat 29.698g 31.184g Coconut
Monounsaturated Fat 1.425g 37.229g Pili nuts
Polyunsaturated fat 0.366g 7.605g Pili nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Pili 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
30%
Pili nuts
Minerals Daily Need Coverage Score
63%
Coconut
139%
Pili nuts

Comparison summary

Which food is lower in Sugar?
Pili nuts
Pili nuts is lower in Sugar (difference - 6.23g)
Which food contains less Sodium?
Pili nuts
Pili nuts contains less Sodium (difference - 17mg)
Which food is lower in glycemic index?
Pili nuts
Pili nuts is lower in glycemic index (difference - 59)
Which food is cheaper?
Pili nuts
Pili nuts is cheaper (difference - $2.6)
Which food is richer in minerals?
Pili nuts
Pili nuts is relatively richer in minerals
Which food is lower in Saturated Fat?
Coconut
Coconut is lower in Saturated Fat (difference - 1.486g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Pili nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170590/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.