Coconut vs. Pine nuts — In-Depth Nutrition Comparison
Compare
Differences between Coconut and Pine nuts
- Coconut contains less Manganese, Copper, Phosphorus, Vitamin E , Magnesium, Zinc, Vitamin K, Iron, and Vitamin B1 than Pine nuts.
- Pine nuts' daily need coverage for Manganese is 317% higher.
- Pine nuts contain 6 times less Saturated Fat than Coconut. Coconut contains 29.698g of Saturated Fat, while Pine nuts contain 4.899g.
The food types used in this comparison are Nuts, coconut meat, raw and Nuts, pine nuts, dried.
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.
Contains
more
Selenium
+1342.9%
Contains
more
Calcium
+14.3%
Contains
more
Iron
+127.6%
Contains
more
Magnesium
+684.4%
Contains
more
Phosphorus
+408.8%
Contains
more
Potassium
+67.7%
Contains
less
Sodium
-90%
Contains
more
Zinc
+486.4%
Contains
more
Copper
+204.4%
Contains
more
Manganese
+486.8%
Contains
more
Selenium
+1342.9%
Contains
more
Calcium
+14.3%
Contains
more
Iron
+127.6%
Contains
more
Magnesium
+684.4%
Contains
more
Phosphorus
+408.8%
Contains
more
Potassium
+67.7%
Contains
less
Sodium
-90%
Contains
more
Zinc
+486.4%
Contains
more
Copper
+204.4%
Contains
more
Manganese
+486.8%
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.
:
Contains
more
Vitamin C
+312.5%
Contains
more
Vitamin A
+∞%
Contains
more
Vitamin E
+3787.5%
Contains
more
Vitamin B1
+451.5%
Contains
more
Vitamin B2
+1035%
Contains
more
Vitamin B3
+712.4%
Contains
more
Vitamin B6
+74.1%
Contains
more
Folate
+30.8%
Contains
more
Vitamin K
+26850%
Equal in Vitamin B5 - 0.313
Contains
more
Vitamin C
+312.5%
Contains
more
Vitamin A
+∞%
Contains
more
Vitamin E
+3787.5%
Contains
more
Vitamin B1
+451.5%
Contains
more
Vitamin B2
+1035%
Contains
more
Vitamin B3
+712.4%
Contains
more
Vitamin B6
+74.1%
Contains
more
Folate
+30.8%
Contains
more
Vitamin K
+26850%
Equal in Vitamin B5 - 0.313
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Carbs
+16.4%
Contains
more
Water
+1961%
Contains
more
Protein
+311.1%
Contains
more
Fats
+104.2%
Contains
more
Other
+168.8%
Contains
more
Carbs
+16.4%
Contains
more
Water
+1961%
Contains
more
Protein
+311.1%
Contains
more
Fats
+104.2%
Contains
more
Other
+168.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-83.5%
Contains
more
Monounsaturated Fat
+1216.8%
Contains
more
Polyunsaturated fat
+9209%
Contains
less
Saturated Fat
-83.5%
Contains
more
Monounsaturated Fat
+1216.8%
Contains
more
Polyunsaturated fat
+9209%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 6.23g | 9.38g |
|
| Protein | 3.33g | 13.69g |
|
| Fats | 33.49g | 68.37g |
|
| Carbs | 15.23g | 13.08g |
|
| Calories | 354kcal | 673kcal |
|
| Starch | 1.43g |
|
|
| Fructose | 0.07g |
|
|
| Sugar | 6.23g | 3.59g |
|
| Fiber | 9g | 3.7g |
|
| Calcium | 14mg | 16mg |
|
| Iron | 2.43mg | 5.53mg |
|
| Magnesium | 32mg | 251mg |
|
| Phosphorus | 113mg | 575mg |
|
| Potassium | 356mg | 597mg |
|
| Sodium | 20mg | 2mg |
|
| Zinc | 1.1mg | 6.45mg |
|
| Copper | 0.435mg | 1.324mg |
|
| Manganese | 1.5mg | 8.802mg |
|
| Selenium | 10.1µg | 0.7µg |
|
| Vitamin A | 0IU | 29IU |
|
| Vitamin A RAE | 0µg | 1µg |
|
| Vitamin E | 0.24mg | 9.33mg |
|
| Vitamin C | 3.3mg | 0.8mg |
|
| Vitamin B1 | 0.066mg | 0.364mg |
|
| Vitamin B2 | 0.02mg | 0.227mg |
|
| Vitamin B3 | 0.54mg | 4.387mg |
|
| Vitamin B5 | 0.3mg | 0.313mg |
|
| Vitamin B6 | 0.054mg | 0.094mg |
|
| Folate | 26µg | 34µg |
|
| Vitamin K | 0.2µg | 53.9µg |
|
| Tryptophan | 0.039mg | 0.107mg |
|
| Threonine | 0.121mg | 0.37mg |
|
| Isoleucine | 0.131mg | 0.542mg |
|
| Leucine | 0.247mg | 0.991mg |
|
| Lysine | 0.147mg | 0.54mg |
|
| Methionine | 0.062mg | 0.259mg |
|
| Phenylalanine | 0.169mg | 0.524mg |
|
| Valine | 0.202mg | 0.687mg |
|
| Histidine | 0.077mg | 0.341mg |
|
| Saturated Fat | 29.698g | 4.899g |
|
| Monounsaturated Fat | 1.425g | 18.764g |
|
| Polyunsaturated fat | 0.366g | 34.071g |
|
| Omega-6 - Eicosadienoic acid | 0.404g |
|
|
| Omega-6 - Gamma-linoleic acid | 0.052g |
|
|
| Omega-3 - ALA | 0.112g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
51%
Minerals Daily Need Coverage Score
63%
246%
Comparison summary
Which food is lower in Sugar?
Pine nuts is lower in Sugar (difference - 2.64g)
Which food contains less Sodium?
Pine nuts contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Pine nuts is lower in Saturated Fat (difference - 24.799g)
Which food is lower in glycemic index?
Pine nuts is lower in glycemic index (difference - 59)
Which food is cheaper?
Pine nuts is cheaper (difference - $2.6)
Which food is richer in minerals?
Pine nuts is relatively richer in minerals
Which food is richer in vitamins?
Pine nuts is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)