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Chestnut vs. Coconut milk — In-Depth Nutrition Comparison

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How are chestnut and coconut milk different?

  • Chestnut is higher than coconut milk in vitamin C, copper, vitamin B6, potassium, vitamin B1, vitamin B2, and folate.
  • Coconut milk covers your daily need for saturated fat, 104% more than chestnut.
  • Chestnut is lower in saturated fat.
  • Coconut milk has a higher glycemic index (97) than chestnut (54).

Nuts, chestnuts, european, boiled and steamed and Nuts, coconut milk, raw (liquid expressed from grated meat and water) types were used in this article.

Infographic

Chestnut vs Coconut milk 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 14% 63% 65% 157% 6.8% 42% 3.5% 111% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more MagnesiumMagnesium +45.9%
Contains more CalciumCalcium +187.5%
Contains more PotassiumPotassium +171.9%
Contains more CopperCopper +77.4%
Contains more ZincZinc +168%
Contains less SodiumSodium -44.4%
~equal in Iron ~1.64mg
~equal in Phosphorus ~100mg
~equal in Manganese ~0.916mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 89% 0.33% 0% 0% 37% 24% 14% 19% 54% 0% 0% 29% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin CVitamin C +853.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +469.2%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +72.7%
Contains more Vitamin B6Vitamin B6 +606.1%
Contains more FolateFolate +137.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.76mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 g
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more CarbsCarbs +401.1%
Contains more ProteinProtein +14.5%
Contains more FatsFats +1627.5%
~equal in Water ~67.62g
~equal in Other ~0.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 37% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.476 g
Polyunsaturated fat: Poly. Fat 0.545 g
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Poly. FatPolyunsaturated fat +108.8%
Contains more Mono. FatMonounsaturated fat +113%

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 milk
Lower in Sodium ok
Lower in Sugar 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 Chestnut Coconut milk DV% diff.
Saturated fat 0.26g 21.14g 95%
Fats 1.38g 23.84g 35%
Vitamin C 26.7mg 2.8mg 27%
Copper 0.472mg 0.266mg 23%
Vitamin B6 0.233mg 0.033mg 15%
Potassium 715mg 263mg 13%
Selenium 6.2µg 11%
Vitamin B1 0.148mg 0.026mg 10%
Fiber 2.2g 9%
Vitamin B2 0.104mg 0mg 8%
Carbs 27.76g 5.54g 7%
Folate 38µg 16µg 6%
Calories 131kcal 230kcal 5%
Zinc 0.25mg 0.67mg 4%
Magnesium 54mg 37mg 4%
Vitamin B5 0.316mg 0.183mg 3%
Manganese 0.854mg 0.916mg 3%
Calcium 46mg 16mg 3%
Choline 8.5mg 2%
Polyunsaturated fat 0.545g 0.261g 2%
Monounsaturated fat 0.476g 1.014g 1%
Sodium 27mg 15mg 1%
Iron 1.73mg 1.64mg 1%
Protein 2g 2.29g 1%
Vitamin E 0.15mg 1%
Net carbs 27.76g 3.34g N/A
Sugar 3.34g N/A
Phosphorus 99mg 100mg 0%
Vitamin A 1µg 0µg 0%
Vitamin B3 0.731mg 0.76mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.022mg 0.027mg 0%
Threonine 0.071mg 0.083mg 0%
Isoleucine 0.079mg 0.09mg 0%
Leucine 0.118mg 0.17mg 0%
Lysine 0.118mg 0.101mg 0%
Methionine 0.047mg 0.043mg 0%
Phenylalanine 0.084mg 0.116mg 0%
Valine 0.112mg 0.139mg 0%
Histidine 0.055mg 0.053mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chestnut Coconut milk
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
20%
Chestnut
5%
Coconut milk
Minerals Daily Need Coverage Score
50%
Chestnut
42%
Coconut milk

Comparison summary

Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 12mg)
Which food is lower in Sugar?
Chestnut
Chestnut is lower in Sugar (difference - 3.34g)
Which food is lower in Saturated fat?
Chestnut
Chestnut is lower in Saturated fat (difference - 20.88g)
Which food is lower in glycemic index?
Chestnut
Chestnut is lower in glycemic index (difference - 43)
Which food is cheaper?
Chestnut
Chestnut is cheaper (difference - $1)
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. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/nutrients
  2. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.