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  6. Coconut milk vs. Walnut

Coconut milk vs. Walnut — In-Depth Nutrition Comparison

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Important differences between coconut milk and walnut

  • Coconut milk has less copper, manganese, vitamin B6, phosphorus, magnesium, vitamin B1, zinc, folate, and fiber.
  • Walnut's daily need coverage for copper is 147% more.
  • Coconut milk has 3 times more saturated fat than walnut. Coconut milk has 21.14g of saturated fat, while walnut has 6.126g.
  • Coconut milk has a higher glycemic index than walnut.

The food varieties used in the comparison are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Nuts, walnuts, english.

Infographic

Coconut milk vs Walnut 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.
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%
Walnut
Walnut
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more SeleniumSelenium +26.5%
Contains more MagnesiumMagnesium +327%
Contains more CalciumCalcium +512.5%
Contains more PotassiumPotassium +67.7%
Contains more IronIron +77.4%
Contains more CopperCopper +496.2%
Contains more ZincZinc +361.2%
Contains more PhosphorusPhosphorus +246%
Contains less SodiumSodium -86.7%
Contains more ManganeseManganese +272.7%

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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Walnut
Walnut
10
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin CVitamin C +115.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +366.7%
Contains more Vitamin B1Vitamin B1 +1211.5%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +48%
Contains more Vitamin B5Vitamin B5 +211.5%
Contains more Vitamin B6Vitamin B6 +1527.3%
Contains more Vitamin KVitamin K +2600%
Contains more FolateFolate +512.5%
Contains more CholineCholine +361.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut milk Walnut DV% diff.
Polyunsaturated fat 0.261g 47.174g 313%
Copper 0.266mg 1.586mg 147%
Manganese 0.916mg 3.414mg 109%
Saturated fat 21.14g 6.126g 68%
Fats 23.84g 65.21g 64%
Vitamin B6 0.033mg 0.537mg 39%
Phosphorus 100mg 346mg 35%
Magnesium 37mg 158mg 29%
Vitamin B1 0.026mg 0.341mg 26%
Protein 2.29g 15.23g 26%
Zinc 0.67mg 3.09mg 22%
Folate 16µg 98µg 21%
Calories 230kcal 654kcal 21%
Monounsaturated fat 1.014g 8.933g 20%
Fiber 2.2g 6.7g 18%
Iron 1.64mg 2.91mg 16%
Vitamin B2 0mg 0.15mg 12%
Calcium 16mg 98mg 8%
Vitamin B5 0.183mg 0.57mg 8%
Choline 8.5mg 39.2mg 6%
Potassium 263mg 441mg 5%
Vitamin E 0.15mg 0.7mg 4%
Carbs 5.54g 13.71g 3%
Vitamin B3 0.76mg 1.125mg 2%
Selenium 6.2µg 4.9µg 2%
Vitamin K 0.1µg 2.7µg 2%
Vitamin C 2.8mg 1.3mg 2%
Sodium 15mg 2mg 1%
Net carbs 3.34g 7.01g N/A
Sugar 3.34g 2.61g N/A
Starch 0.06g 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.027mg 0.17mg 0%
Threonine 0.083mg 0.596mg 0%
Isoleucine 0.09mg 0.625mg 0%
Leucine 0.17mg 1.17mg 0%
Lysine 0.101mg 0.424mg 0%
Methionine 0.043mg 0.236mg 0%
Phenylalanine 0.116mg 0.711mg 0%
Valine 0.139mg 0.753mg 0%
Histidine 0.053mg 0.391mg 0%
Fructose 0.09g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Walnut
Walnut
4
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more WaterWater +1561.4%
Contains more ProteinProtein +565.1%
Contains more FatsFats +173.5%
Contains more CarbsCarbs +147.5%
Contains more OtherOther +150.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Walnut
Walnut
3
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated fat -71%
Contains more Mono. FatMonounsaturated fat +781%
Contains more Poly. FatPolyunsaturated fat +17974.3%

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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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/nutrients
  2. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.