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  6. Chestnut vs. Coconut

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
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.
Chestnut
Chestnut
4
:
6
Coconut
Coconut
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%
Contains more Manganese +75.6%
Equal in Copper - 0.435
Chestnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 65% 39% 43% 64% 4% 7% 158% 112% 0%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
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%
Contains more Manganese +75.6%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Chestnut
Chestnut
8
:
2
Coconut
Coconut
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
Chestnut
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%
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 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chestnut
Chestnut
2
:
3
Coconut
Coconut
Contains more Carbs +82.3%
Contains more Water +45%
Contains more Protein +66.5%
Contains more Fats +2326.8%
Contains more Other +35.2%
Chestnut
2% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 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 Carbs +82.3%
Contains more Water +45%
Contains more Protein +66.5%
Contains more Fats +2326.8%
Contains more Other +35.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chestnut
Chestnut
2
:
1
Coconut
Coconut
Contains less Saturated Fat -99.1%
Contains more Polyunsaturated fat +48.9%
Contains more Monounsaturated Fat +199.4%
Chestnut
20% 37% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.476 g
Polyunsaturated fat: 0.545 g
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -99.1%
Contains more Polyunsaturated fat +48.9%
Contains more Monounsaturated Fat +199.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Sugar 6.23g Chestnut
Fiber 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
Manganese 0.854mg 1.5mg Coconut
Selenium 10.1µg Coconut
Vitamin A 17IU 0IU Chestnut
Vitamin A RAE 1µg 0µg Chestnut
Vitamin E 0.24mg Coconut
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 K 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
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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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
22%
Chestnut
8%
Coconut
Minerals Daily Need Coverage Score
50%
Chestnut
63%
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

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. 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.