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  6. Beechnuts vs. Coconut

Beechnuts vs. Coconut — In-Depth Nutrition Comparison

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Differences between Beechnuts and Coconut

  • Beechnuts have more Vitamin B6, Vitamin B2, Copper, Folate, Vitamin B1, Potassium, Vitamin C, and Vitamin B5, while Coconut have more Phosphorus.
  • Coconut's daily need coverage for Saturated Fat is 120% higher.
  • Coconut contains 19 times less Vitamin B2 than Beechnuts. Beechnuts contain 0.371mg of Vitamin B2, while Coconut contains 0.02mg.
  • The amount of Saturated Fat in Beechnuts are lower.

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

Infographic

Beechnuts 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.
Beechnuts
Beechnuts
3
:
7
Coconut
Coconut
Contains more Potassium +185.7%
Contains more Copper +54%
Contains more Calcium +1300%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains less Sodium -47.4%
Contains more Zinc +205.6%
Contains more Manganese +11.9%
Equal in Iron - 2.43
Beechnuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 93% 0% 0% 90% 5% 10% 224% 175% 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 +185.7%
Contains more Copper +54%
Contains more Calcium +1300%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains less Sodium -47.4%
Contains more Zinc +205.6%
Contains more Manganese +11.9%
Equal in Iron - 2.43

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.
Beechnuts
Beechnuts
7
:
3
Coconut
Coconut
Contains more Vitamin C +369.7%
Contains more Vitamin B1 +360.6%
Contains more Vitamin B2 +1755%
Contains more Vitamin B3 +62.4%
Contains more Vitamin B5 +208.3%
Contains more Vitamin B6 +1166.7%
Contains more Folate +334.6%
Beechnuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 52% 76% 86% 17% 56% 158% 85% 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 C +369.7%
Contains more Vitamin B1 +360.6%
Contains more Vitamin B2 +1755%
Contains more Vitamin B3 +62.4%
Contains more Vitamin B5 +208.3%
Contains more Vitamin B6 +1166.7%
Contains more Folate +334.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beechnuts
Beechnuts
4
:
1
Coconut
Coconut
Contains more Protein +86.2%
Contains more Fats +49.3%
Contains more Carbs +120%
Contains more Other +285.4%
Contains more Water +612%
Beechnuts
6% 50% 34% 7% 4%
Protein: 6.2 g
Fats: 50 g
Carbs: 33.5 g
Water: 6.6 g
Other: 3.7 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 +86.2%
Contains more Fats +49.3%
Contains more Carbs +120%
Contains more Other +285.4%
Contains more Water +612%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beechnuts
Beechnuts
3
:
0
Coconut
Coconut
Contains less Saturated Fat -80.7%
Contains more Monounsaturated Fat +1436.3%
Contains more Polyunsaturated fat +5388.8%
Beechnuts
12% 46% 42%
Saturated Fat: 5.719 g
Monounsaturated Fat: 21.892 g
Polyunsaturated fat: 20.089 g
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -80.7%
Contains more Monounsaturated Fat +1436.3%
Contains more Polyunsaturated fat +5388.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beechnuts Coconut Opinion
Net carbs 33.5g 6.23g Beechnuts
Protein 6.2g 3.33g Beechnuts
Fats 50g 33.49g Beechnuts
Carbs 33.5g 15.23g Beechnuts
Calories 576kcal 354kcal Beechnuts
Sugar 6.23g Beechnuts
Fiber 9g Coconut
Calcium 1mg 14mg Coconut
Iron 2.46mg 2.43mg Beechnuts
Magnesium 0mg 32mg Coconut
Phosphorus 0mg 113mg Coconut
Potassium 1017mg 356mg Beechnuts
Sodium 38mg 20mg Coconut
Zinc 0.36mg 1.1mg Coconut
Copper 0.67mg 0.435mg Beechnuts
Manganese 1.341mg 1.5mg Coconut
Selenium 10.1µg Coconut
Vitamin E 0.24mg Coconut
Vitamin C 15.5mg 3.3mg Beechnuts
Vitamin B1 0.304mg 0.066mg Beechnuts
Vitamin B2 0.371mg 0.02mg Beechnuts
Vitamin B3 0.877mg 0.54mg Beechnuts
Vitamin B5 0.925mg 0.3mg Beechnuts
Vitamin B6 0.684mg 0.054mg Beechnuts
Folate 113µg 26µg Beechnuts
Vitamin K 0.2µg Coconut
Tryptophan 0.069mg 0.039mg Beechnuts
Threonine 0.221mg 0.121mg Beechnuts
Isoleucine 0.245mg 0.131mg Beechnuts
Leucine 0.367mg 0.247mg Beechnuts
Lysine 0.367mg 0.147mg Beechnuts
Methionine 0.146mg 0.062mg Beechnuts
Phenylalanine 0.262mg 0.169mg Beechnuts
Valine 0.346mg 0.202mg Beechnuts
Histidine 0.172mg 0.077mg Beechnuts
Saturated Fat 5.719g 29.698g Beechnuts
Monounsaturated Fat 21.892g 1.425g Beechnuts
Polyunsaturated fat 20.089g 0.366g Beechnuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beechnuts 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
44%
Beechnuts
8%
Coconut
Minerals Daily Need Coverage Score
60%
Beechnuts
63%
Coconut

Comparison summary

Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 18mg)
Which food is lower in Sugar?
Beechnuts
Beechnuts is lower in Sugar (difference - 6.23g)
Which food is lower in Saturated Fat?
Beechnuts
Beechnuts is lower in Saturated Fat (difference - 23.979g)
Which food is lower in glycemic index?
Beechnuts
Beechnuts is lower in glycemic index (difference - 59)
Which food is cheaper?
Beechnuts
Beechnuts is cheaper (difference - $2.6)
Which food is richer in vitamins?
Beechnuts
Beechnuts is relatively richer in vitamins
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.

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. Beechnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170161/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.