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  6. Walnut vs. Coconut

Walnut vs. Coconut — In-Depth Nutrition Comparison

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How are Walnut and Coconut different?

  • Walnut has more Copper, Manganese, Vitamin B6, Phosphorus, Magnesium, Vitamin B1, Zinc, Folate, and Vitamin B2 than Coconut.
  • Daily need coverage for Copper from Walnut is 128% higher.
  • Walnut contains 10 times more Vitamin B6 than Coconut. While Walnut contains 0.537mg of Vitamin B6, Coconut contains only 0.054mg.
  • Walnut has less Saturated Fat.

Nuts, walnuts, english and Nuts, coconut meat, raw are the varieties used in this article.

Infographic

Walnut 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.
Walnut
Walnut
9
:
1
Coconut
Coconut
Contains more Calcium +600%
Contains more Iron +19.8%
Contains more Magnesium +393.8%
Contains more Phosphorus +206.2%
Contains more Potassium +23.9%
Contains less Sodium -90%
Contains more Zinc +180.9%
Contains more Copper +264.6%
Contains more Manganese +127.6%
Contains more Selenium +106.1%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Contains more Calcium +600%
Contains more Iron +19.8%
Contains more Magnesium +393.8%
Contains more Phosphorus +206.2%
Contains more Potassium +23.9%
Contains less Sodium -90%
Contains more Zinc +180.9%
Contains more Copper +264.6%
Contains more Manganese +127.6%
Contains more Selenium +106.1%

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.
Walnut
Walnut
9
:
1
Coconut
Coconut
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 Folate +276.9%
Contains more Vitamin K +1250%
Contains more Vitamin C +153.8%
Walnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
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 +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 Folate +276.9%
Contains more Vitamin K +1250%
Contains more Vitamin C +153.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
3
:
2
Coconut
Coconut
Contains more Protein +357.4%
Contains more Fats +94.7%
Contains more Other +85.4%
Contains more Carbs +11.1%
Contains more Water +1054.5%
Walnut
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 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 +357.4%
Contains more Fats +94.7%
Contains more Other +85.4%
Contains more Carbs +11.1%
Contains more Water +1054.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
3
:
0
Coconut
Coconut
Contains less Saturated Fat -79.4%
Contains more Monounsaturated Fat +526.9%
Contains more Polyunsaturated fat +12789.1%
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -79.4%
Contains more Monounsaturated Fat +526.9%
Contains more Polyunsaturated fat +12789.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut Coconut Opinion
Net carbs 7.01g 6.23g Walnut
Protein 15.23g 3.33g Walnut
Fats 65.21g 33.49g Walnut
Carbs 13.71g 15.23g Coconut
Calories 654kcal 354kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 2.61g 6.23g Walnut
Fiber 6.7g 9g Coconut
Calcium 98mg 14mg Walnut
Iron 2.91mg 2.43mg Walnut
Magnesium 158mg 32mg Walnut
Phosphorus 346mg 113mg Walnut
Potassium 441mg 356mg Walnut
Sodium 2mg 20mg Walnut
Zinc 3.09mg 1.1mg Walnut
Copper 1.586mg 0.435mg Walnut
Manganese 3.414mg 1.5mg Walnut
Selenium 4.9µg 10.1µg Coconut
Vitamin A 20IU 0IU Walnut
Vitamin A RAE 1µg 0µg Walnut
Vitamin E 0.7mg 0.24mg Walnut
Vitamin C 1.3mg 3.3mg Coconut
Vitamin B1 0.341mg 0.066mg Walnut
Vitamin B2 0.15mg 0.02mg Walnut
Vitamin B3 1.125mg 0.54mg Walnut
Vitamin B5 0.57mg 0.3mg Walnut
Vitamin B6 0.537mg 0.054mg Walnut
Folate 98µg 26µg Walnut
Vitamin K 2.7µg 0.2µg Walnut
Tryptophan 0.17mg 0.039mg Walnut
Threonine 0.596mg 0.121mg Walnut
Isoleucine 0.625mg 0.131mg Walnut
Leucine 1.17mg 0.247mg Walnut
Lysine 0.424mg 0.147mg Walnut
Methionine 0.236mg 0.062mg Walnut
Phenylalanine 0.711mg 0.169mg Walnut
Valine 0.753mg 0.202mg Walnut
Histidine 0.391mg 0.077mg Walnut
Saturated Fat 6.126g 29.698g Walnut
Monounsaturated Fat 8.933g 1.425g Walnut
Polyunsaturated fat 47.174g 0.366g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut 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%
Walnut
8%
Coconut
Minerals Daily Need Coverage Score
152%
Walnut
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 3.62g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Walnut
Walnut is lower in Saturated Fat (difference - 23.572g)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 59)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is cheaper?
Coconut
Coconut is cheaper (difference - $2.4)
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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.