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Walnut vs Coconut - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in Saturated Fat?
Walnut
Walnut is lower in Saturated Fat (difference - 23.572g)
Which food contains less Sugars?
Walnut
Walnut contains less Sugars (difference - 3.62g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 18mg)
Which food is cheaper?
Coconut
Coconut is cheaper (difference - $2.4)
Which food is lower in glycemic index?
Coconut
Coconut is lower in glycemic index (difference - 10)
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.
Walnut Coconut
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
Walnut Coconut
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
20
Walnut
5
Coconut
Mineral Summary Score
80
Walnut
28
Coconut

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
Walnut
8
:
Contains more Iron +19.8%
Contains more Calcium +600%
Contains more Potassium +23.9%
Contains more Magnesium +393.8%
Contains more Copper +264.6%
Contains more Zinc +180.9%
Contains more Phosphorus +206.2%
Contains less Sodium -90%
Contains more Iron +19.8%
Contains more Calcium +600%
Contains more Potassium +23.9%
Contains more Magnesium +393.8%
Contains more Copper +264.6%
Contains more Zinc +180.9%
Contains more Phosphorus +206.2%
Contains less Sodium -90%

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
Walnut
8
:
Contains more Vitamin A +∞%
Contains more Vitamin E +191.7%
Contains more Vitamin B1 +416.7%
Contains more Vitamin B2 +650%
Contains more Vitamin B3 +108.3%
Contains more Vitamin B5 +90%
Contains more Vitamin B6 +894.4%
Contains more Vitamin K +1250%
Contains more Vitamin C +153.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +191.7%
Contains more Vitamin B1 +416.7%
Contains more Vitamin B2 +650%
Contains more Vitamin B3 +108.3%
Contains more Vitamin B5 +90%
Contains more Vitamin B6 +894.4%
Contains more Vitamin K +1250%
Contains more Vitamin C +153.8%

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
91%
Walnut
20%
Coconut
Carbohydrates
14%
Walnut
15%
Coconut
Fats
301%
Walnut
155%
Coconut

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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 Walnut Coconut Opinion
Calories 654 354 Walnut
Protein 15.23 3.33 Walnut
Fats 65.21 33.49 Walnut
Vitamin C 1.3 3.3 Coconut
Carbs 13.71 15.23 Coconut
Cholesterol 0 0
Vitamin D 0 0
Iron 2.91 2.43 Walnut
Calcium 98 14 Walnut
Potassium 441 356 Walnut
Magnesium 158 32 Walnut
Sugars 2.61 6.23 Coconut
Fiber 6.7 9 Coconut
Copper 1.586 0.435 Walnut
Zinc 3.09 1.1 Walnut
Starch 0.06 Walnut
Phosphorus 346 113 Walnut
Sodium 2 20 Walnut
Vitamin A 20 0 Walnut
Vitamin E 0.7 0.24 Walnut
Vitamin D 0 0
Vitamin B1 0.341 0.066 Walnut
Vitamin B2 0.15 0.02 Walnut
Vitamin B3 1.125 0.54 Walnut
Vitamin B5 0.57 0.3 Walnut
Vitamin B6 0.537 0.054 Walnut
Vitamin B12 0 0
Vitamin K 2.7 0.2 Walnut
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 6.126 29.698 Walnut
Monounsaturated Fat 8.933 1.425 Walnut
Polyunsaturated fat 47.174 0.366 Walnut
Tryptophan 0.17 0.039 Walnut
Threonine 0.596 0.121 Walnut
Isoleucine 0.625 0.131 Walnut
Leucine 1.17 0.247 Walnut
Lysine 0.424 0.147 Walnut
Methionine 0.236 0.062 Walnut
Phenylalanine 0.711 0.169 Walnut
Valine 0.753 0.202 Walnut
Histidine 0.391 0.077 Walnut
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.