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Chestnut vs Coconut - In-Depth Nutrition Comparison

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A recap on differences between Chestnut and Coconut

  • Chestnut has more Vitamin C, Vitamin B6, Potassium, Vitamin B1, Vitamin B2 and Magnesium, however Coconut is higher in Manganese, Iron and Zinc.
  • Coconut covers your daily Saturated Fat needs 147% more than Chestnut.
  • Coconut contains 8 times less Vitamin C than Chestnut. Chestnut contains 26.7mg of Vitamin C, while Coconut contains 3.3mg.
  • Chestnut has less Saturated Fat.

Food varieties used in this article are Nuts, chestnuts, european, boiled and steamed and Nuts, coconut meat, raw.

Infographic

Chestnut vs Coconut infographic
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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
:
Contains more Calcium +228.6%
Contains more Potassium +100.8%
Contains more Magnesium +68.8%
Contains more Iron +40.5%
Contains more Zinc +340%
Contains more Phosphorus +14.1%
Contains less Sodium -25.9%
Equal in Copper - 0.435
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 65% 14% 64% 39% 158% 7% 43% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 5% 32% 23% 145% 30% 49% 3%
Contains more Calcium +228.6%
Contains more Potassium +100.8%
Contains more Magnesium +68.8%
Contains more Iron +40.5%
Contains more Zinc +340%
Contains more Phosphorus +14.1%
Contains less Sodium -25.9%
Equal in Copper - 0.435

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
:
Contains more Vitamin C +709.1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +124.2%
Contains more Vitamin B2 +420%
Contains more Vitamin B3 +35.4%
Contains more Vitamin B6 +331.5%
Contains more Folate +46.2%
Equal in Vitamin B5 - 0.3
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 89% 2% 0% 0% 37% 24% 14% 19% 54% 0% 0% 29%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 11% 0% 5% 0% 17% 5% 11% 18% 13% 0% 1% 20%
Contains more Vitamin C +709.1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +124.2%
Contains more Vitamin B2 +420%
Contains more Vitamin B3 +35.4%
Contains more Vitamin B6 +331.5%
Contains more Folate +46.2%
Equal in Vitamin B5 - 0.3

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
22
Chestnut
8
Coconut
Mineral Summary Score
49
Chestnut
47
Coconut

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
12%
Chestnut
20%
Coconut
Carbohydrates
28%
Chestnut
15%
Coconut
Fats
6%
Chestnut
155%
Coconut

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.
Chestnut Coconut
Lower in Sodium ok
Lower in price ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Chestnut Coconut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 7mg)
Which food is cheaper?
Coconut
Coconut is cheaper (difference - $0.4)
Which food contains less Sugars?
Chestnut
Chestnut contains less Sugars (difference - 6.23g)
Which food is lower in Saturated Fat?
Chestnut
Chestnut is lower in Saturated Fat (difference - 29.438g)
Which food is lower in glycemic index?
Chestnut
Chestnut is lower in glycemic index (difference - 54)
Which food is richer in vitamins?
Chestnut
Chestnut 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 definitely stated which food is richer in minerals. See charts below for detailed information.

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 Chestnut Coconut Opinion
Calories 131 354 Coconut
Protein 2 3.33 Coconut
Fats 1.38 33.49 Coconut
Vitamin C 26.7 3.3 Chestnut
Carbs 27.76 15.23 Chestnut
Cholesterol 0 0
Vitamin D 0 0
Iron 1.73 2.43 Coconut
Calcium 46 14 Chestnut
Potassium 715 356 Chestnut
Magnesium 54 32 Chestnut
Sugars 6.23 Chestnut
Fiber 9 Coconut
Copper 0.472 0.435 Chestnut
Zinc 0.25 1.1 Coconut
Starch
Phosphorus 99 113 Coconut
Sodium 27 20 Coconut
Vitamin A 17 0 Chestnut
Vitamin E 0.24 Coconut
Vitamin D 0 0
Vitamin B1 0.148 0.066 Chestnut
Vitamin B2 0.104 0.02 Chestnut
Vitamin B3 0.731 0.54 Chestnut
Vitamin B5 0.316 0.3 Chestnut
Vitamin B6 0.233 0.054 Chestnut
Vitamin B12 0 0
Vitamin K 0.2 Coconut
Folate 38 26 Chestnut
Trans Fat
Saturated Fat 0.26 29.698 Chestnut
Monounsaturated Fat 0.476 1.425 Coconut
Polyunsaturated fat 0.545 0.366 Chestnut
Tryptophan 0.022 0.039 Coconut
Threonine 0.071 0.121 Coconut
Isoleucine 0.079 0.131 Coconut
Leucine 0.118 0.247 Coconut
Lysine 0.118 0.147 Coconut
Methionine 0.047 0.062 Coconut
Phenylalanine 0.084 0.169 Coconut
Valine 0.112 0.202 Coconut
Histidine 0.055 0.077 Coconut
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/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.