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  6. Ginkgo nuts vs. Coconut

Ginkgo nuts vs. Coconut — In-Depth Nutrition Comparison

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Differences between Ginkgo nuts and Coconut

  • Ginkgo nuts have more Vitamin B3, Vitamin B6, Vitamin C, Vitamin B1, and Folate, while Coconut have more Manganese, Copper, Iron, and Zinc.
  • Coconut's daily need coverage for Saturated Fat is 147% higher.
  • Coconut contains 11 times less Vitamin B3 than Ginkgo nuts. Ginkgo nuts contain 6mg of Vitamin B3, while Coconut contains 0.54mg.
  • The amount of Saturated Fat in Ginkgo nuts are lower.

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

Infographic

Ginkgo nuts vs Coconut 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.
Ginkgo nuts
Ginkgo nuts
3
:
7
Coconut
Coconut
Contains more Potassium +43.3%
Contains less Sodium -65%
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%
Equal in Phosphorus - 113
Ginkgo nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 38% 20% 54% 45% 1% 10% 92% 15% 0%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Contains more Potassium +43.3%
Contains less Sodium -65%
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%
Equal in Phosphorus - 113

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.
Ginkgo nuts
Ginkgo nuts
7
:
3
Coconut
Coconut
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%
Contains more Vitamin B5 +87.5%
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%
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%
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%
Contains more Vitamin B5 +87.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ginkgo nuts
Ginkgo nuts
4
:
1
Coconut
Coconut
Contains more Protein +29.7%
Contains more Carbs +146.9%
Contains more Water +17.5%
Contains more Other +25%
Contains more Fats +1893.5%
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
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
Contains more Protein +29.7%
Contains more Carbs +146.9%
Contains more Water +17.5%
Contains more Other +25%
Contains more Fats +1893.5%

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ginkgo nuts Coconut
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
33%
Ginkgo nuts
8%
Coconut
Minerals Daily Need Coverage Score
27%
Ginkgo nuts
63%
Coconut

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. Ginkgo nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170584/nutrients
  2. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.