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  6. Pine nuts vs. Coconut

Pine nuts vs. Coconut — In-Depth Nutrition Comparison

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Differences between Pine nuts and Coconut

  • 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.
  • Coconut contains 270 times less Vitamin K than Pine nuts. Pine nuts contain 53.9µg of Vitamin K, while Coconut contains 0.2µg.
  • The amount of Saturated Fat in Pine nuts are lower.

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

Infographic

Pine 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.
Pine nuts
Pine nuts
9
:
1
Coconut
Coconut
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%
Pine nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 208% 180% 247% 53% 1% 176% 442% 1149% 4%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
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%

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.
Pine nuts
Pine nuts
9
:
1
Coconut
Coconut
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%
Contains more Vitamin C +312.5%
Equal in Vitamin B5 - 0.3
Pine nuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 187% 0% 3% 91% 53% 83% 19% 22% 26% 0% 135%
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 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%
Contains more Vitamin C +312.5%
Equal in Vitamin B5 - 0.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pine nuts
Pine nuts
3
:
2
Coconut
Coconut
Contains more Protein +311.1%
Contains more Fats +104.2%
Contains more Other +168.8%
Contains more Carbs +16.4%
Contains more Water +1961%
Pine nuts
14% 68% 13% 2% 3%
Protein: 13.69 g
Fats: 68.37 g
Carbs: 13.08 g
Water: 2.28 g
Other: 2.58 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 +311.1%
Contains more Fats +104.2%
Contains more Other +168.8%
Contains more Carbs +16.4%
Contains more Water +1961%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pine nuts
Pine nuts
3
:
0
Coconut
Coconut
Contains less Saturated Fat -83.5%
Contains more Monounsaturated Fat +1216.8%
Contains more Polyunsaturated fat +9209%
Pine nuts
8% 33% 59%
Saturated Fat: 4.899 g
Monounsaturated Fat: 18.764 g
Polyunsaturated fat: 34.071 g
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
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.
Pine 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 minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pine nuts Coconut Opinion
Net carbs 9.38g 6.23g Pine nuts
Protein 13.69g 3.33g Pine nuts
Fats 68.37g 33.49g Pine nuts
Carbs 13.08g 15.23g Coconut
Calories 673kcal 354kcal Pine nuts
Starch 1.43g Pine nuts
Fructose 0.07g Pine nuts
Sugar 3.59g 6.23g Pine nuts
Fiber 3.7g 9g Coconut
Calcium 16mg 14mg Pine nuts
Iron 5.53mg 2.43mg Pine nuts
Magnesium 251mg 32mg Pine nuts
Phosphorus 575mg 113mg Pine nuts
Potassium 597mg 356mg Pine nuts
Sodium 2mg 20mg Pine nuts
Zinc 6.45mg 1.1mg Pine nuts
Copper 1.324mg 0.435mg Pine nuts
Manganese 8.802mg 1.5mg Pine nuts
Selenium 0.7µg 10.1µg Coconut
Vitamin A 29IU 0IU Pine nuts
Vitamin A RAE 1µg 0µg Pine nuts
Vitamin E 9.33mg 0.24mg Pine nuts
Vitamin C 0.8mg 3.3mg Coconut
Vitamin B1 0.364mg 0.066mg Pine nuts
Vitamin B2 0.227mg 0.02mg Pine nuts
Vitamin B3 4.387mg 0.54mg Pine nuts
Vitamin B5 0.313mg 0.3mg Pine nuts
Vitamin B6 0.094mg 0.054mg Pine nuts
Folate 34µg 26µg Pine nuts
Vitamin K 53.9µg 0.2µg Pine nuts
Tryptophan 0.107mg 0.039mg Pine nuts
Threonine 0.37mg 0.121mg Pine nuts
Isoleucine 0.542mg 0.131mg Pine nuts
Leucine 0.991mg 0.247mg Pine nuts
Lysine 0.54mg 0.147mg Pine nuts
Methionine 0.259mg 0.062mg Pine nuts
Phenylalanine 0.524mg 0.169mg Pine nuts
Valine 0.687mg 0.202mg Pine nuts
Histidine 0.341mg 0.077mg Pine nuts
Saturated Fat 4.899g 29.698g Pine nuts
Monounsaturated Fat 18.764g 1.425g Pine nuts
Polyunsaturated fat 34.071g 0.366g Pine nuts
Omega-6 - Eicosadienoic acid 0.404g Pine nuts
Omega-6 - Gamma-linoleic acid 0.052g Pine nuts
Omega-3 - ALA 0.112g Pine nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pine 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
51%
Pine nuts
8%
Coconut
Minerals Daily Need Coverage Score
246%
Pine nuts
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Pine nuts
Pine nuts is lower in Sugar (difference - 2.64g)
Which food contains less Sodium?
Pine nuts
Pine nuts contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Pine nuts
Pine nuts is lower in Saturated Fat (difference - 24.799g)
Which food is lower in glycemic index?
Pine nuts
Pine nuts is lower in glycemic index (difference - 59)
Which food is cheaper?
Pine nuts
Pine nuts is cheaper (difference - $2.6)
Which food is richer in minerals?
Pine nuts
Pine nuts is relatively richer in minerals
Which food is richer in vitamins?
Pine nuts
Pine nuts is relatively richer in vitamins
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. Pine nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170591/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.