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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 Magnesium +68.8%
Contains more Potassium +100.8%
Contains more Iron +40.5%
Contains more Phosphorus +14.1%
Contains less Sodium -25.9%
Contains more Zinc +340%
Equal in Copper - 0.435
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 14% 65% 39% 43% 64% 4% 7% 158%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 92% 23% 49% 32% 3% 30% 145%
Contains more Calcium +228.6%
Contains more Magnesium +68.8%
Contains more Potassium +100.8%
Contains more Iron +40.5%
Contains more Phosphorus +14.1%
Contains less Sodium -25.9%
Contains more Zinc +340%
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 A +∞%
Contains more Vitamin C +709.1%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 89% 37% 24% 14% 19% 54% 29% 0% 0%
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 C +709.1%
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

Comparison summary table

Pay attention to 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 Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
12%
Chestnut
20%
Coconut
Carbohydrates
28%
Chestnut
15%
Coconut
Fats
6%
Chestnut
155%
Coconut

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 is lower in Sugar?
Chestnut
Chestnut is lower in Sugar (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 - 5)
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 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

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 to 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.