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Acorns vs. Coconut — In-Depth Nutrition Comparison

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Important differences between Acorns and Coconut

  • Acorns have more Vitamin B6, Copper, Folate, Vitamin B5, Vitamin B3, Vitamin B2, and Magnesium, however, Coconut have more Iron, and Manganese.
  • Coconut's daily need coverage for Saturated Fat is 133% more.
  • Acorns have 10 times more Vitamin B6 than Coconut. Acorns have 0.528mg of Vitamin B6, while Coconut has 0.054mg.
  • Acorns are lower in Saturated Fat.

The food varieties used in the comparison are Nuts, acorns, raw and Nuts, coconut meat, raw.

Infographic

Acorns 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.
Acorns
5
:
Contains more Calcium +192.9%
Contains more Magnesium +93.8%
Contains more Potassium +51.4%
Contains less Sodium -100%
Contains more Copper +42.8%
Contains more Iron +207.6%
Contains more Phosphorus +43%
Contains more Zinc +115.7%
Contains more Manganese +12.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 30% 45% 34% 48% 0% 14% 207% 175% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Contains more Calcium +192.9%
Contains more Magnesium +93.8%
Contains more Potassium +51.4%
Contains less Sodium -100%
Contains more Copper +42.8%
Contains more Iron +207.6%
Contains more Phosphorus +43%
Contains more Zinc +115.7%
Contains more Manganese +12.2%

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.
Acorns
7
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +69.7%
Contains more Vitamin B2 +490%
Contains more Vitamin B3 +238.3%
Contains more Vitamin B5 +138.3%
Contains more Vitamin B6 +877.8%
Contains more Folate +234.6%
Contains more Vitamin C +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 0% 0% 0% 28% 28% 35% 43% 122% 66% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 7% 1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +69.7%
Contains more Vitamin B2 +490%
Contains more Vitamin B3 +238.3%
Contains more Vitamin B5 +138.3%
Contains more Vitamin B6 +877.8%
Contains more Folate +234.6%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Acorns
3
:
Contains more Protein +84.7%
Contains more Carbs +167.6%
Contains more Other +39.6%
Contains more Fats +40.4%
Contains more Water +68.4%
6% 24% 41% 28%
Protein: 6.15 g
Fats: 23.86 g
Carbs: 40.75 g
Water: 27.9 g
Other: 1.34 g
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 +84.7%
Contains more Carbs +167.6%
Contains more Other +39.6%
Contains more Fats +40.4%
Contains more Water +68.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Acorns
3
:
Contains less Saturated Fat -89.6%
Contains more Monounsaturated Fat +960.3%
Contains more Polyunsaturated fat +1155.7%
14% 66% 20%
Saturated Fat: 3.102 g
Monounsaturated Fat: 15.109 g
Polyunsaturated fat: 4.596 g
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -89.6%
Contains more Monounsaturated Fat +960.3%
Contains more Polyunsaturated fat +1155.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Acorns Coconut Opinion
Net carbs 40.75g 6.23g Acorns
Protein 6.15g 3.33g Acorns
Fats 23.86g 33.49g Coconut
Carbs 40.75g 15.23g Acorns
Calories 387kcal 354kcal Acorns
Sugar 6.23g Acorns
Fiber 9g Coconut
Calcium 41mg 14mg Acorns
Iron 0.79mg 2.43mg Coconut
Magnesium 62mg 32mg Acorns
Phosphorus 79mg 113mg Coconut
Potassium 539mg 356mg Acorns
Sodium 0mg 20mg Acorns
Zinc 0.51mg 1.1mg Coconut
Copper 0.621mg 0.435mg Acorns
Manganese 1.337mg 1.5mg Coconut
Selenium 10.1µg Coconut
Vitamin A 39IU 0IU Acorns
Vitamin A RAE 2µg 0µg Acorns
Vitamin E 0.24mg Coconut
Vitamin C 0mg 3.3mg Coconut
Vitamin B1 0.112mg 0.066mg Acorns
Vitamin B2 0.118mg 0.02mg Acorns
Vitamin B3 1.827mg 0.54mg Acorns
Vitamin B5 0.715mg 0.3mg Acorns
Vitamin B6 0.528mg 0.054mg Acorns
Folate 87µg 26µg Acorns
Choline 12.1mg Coconut
Vitamin K 0.2µg Coconut
Tryptophan 0.074mg 0.039mg Acorns
Threonine 0.236mg 0.121mg Acorns
Isoleucine 0.285mg 0.131mg Acorns
Leucine 0.489mg 0.247mg Acorns
Lysine 0.384mg 0.147mg Acorns
Methionine 0.103mg 0.062mg Acorns
Phenylalanine 0.269mg 0.169mg Acorns
Valine 0.345mg 0.202mg Acorns
Histidine 0.17mg 0.077mg Acorns
Saturated Fat 3.102g 29.698g Acorns
Monounsaturated Fat 15.109g 1.425g Acorns
Polyunsaturated fat 4.596g 0.366g Acorns

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Acorns 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
25%
Acorns
8%
Coconut
Minerals Daily Need Coverage Score
56%
Acorns
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Acorns
Acorns is lower in Sugar (difference - 6.23g)
Which food contains less Sodium?
Acorns
Acorns contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Acorns
Acorns is lower in Saturated Fat (difference - 26.596g)
Which food is lower in glycemic index?
Acorns
Acorns is lower in glycemic index (difference - 59)
Which food is cheaper?
Acorns
Acorns is cheaper (difference - $2.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Acorns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170157/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.