Coconut vs. Beechnuts — In-Depth Nutrition Comparison
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Differences between coconut and beechnuts
- Coconut has more phosphorus, while beechnuts have more vitamin B6, vitamin B2, copper, folate, vitamin B1, potassium, vitamin C, and vitamin B5.
- Coconut's daily need coverage for saturated fat is 120% higher.
- The amount of saturated fat in beechnuts is lower.
The food types used in this comparison are Nuts, coconut meat, raw and Nuts, beechnuts, dried.
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.
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +1300% |
| Contains more ZincZinc | +205.6% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains less SodiumSodium | -47.4% |
| Contains more ManganeseManganese | +11.9% |
| Contains more SeleniumSelenium | +∞% |
| Contains more PotassiumPotassium | +185.7% |
| Contains more CopperCopper | +54% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +369.7% |
| Contains more Vitamin B1Vitamin B1 | +360.6% |
| Contains more Vitamin B2Vitamin B2 | +1755% |
| Contains more Vitamin B3Vitamin B3 | +62.4% |
| Contains more Vitamin B5Vitamin B5 | +208.3% |
| Contains more Vitamin B6Vitamin B6 | +1166.7% |
| Contains more FolateFolate | +334.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.366g | 20.089g | 131% |
| Saturated fat | 29.698g | 5.719g | 109% |
| Monounsaturated fat | 1.425g | 21.892g | 51% |
| Vitamin B6 | 0.054mg | 0.684mg | 48% |
| Fiber | 9g | 36% | |
| Vitamin B2 | 0.02mg | 0.371mg | 27% |
| Copper | 0.435mg | 0.67mg | 26% |
| Fats | 33.49g | 50g | 25% |
| Folate | 26µg | 113µg | 22% |
| Vitamin B1 | 0.066mg | 0.304mg | 20% |
| Potassium | 356mg | 1017mg | 19% |
| Selenium | 10.1µg | 18% | |
| Phosphorus | 113mg | 0mg | 16% |
| Vitamin C | 3.3mg | 15.5mg | 14% |
| Vitamin B5 | 0.3mg | 0.925mg | 13% |
| Calories | 354kcal | 576kcal | 11% |
| Magnesium | 32mg | 0mg | 8% |
| Zinc | 1.1mg | 0.36mg | 7% |
| Manganese | 1.5mg | 1.341mg | 7% |
| Carbs | 15.23g | 33.5g | 6% |
| Protein | 3.33g | 6.2g | 6% |
| Choline | 12.1mg | 2% | |
| Vitamin E | 0.24mg | 2% | |
| Vitamin B3 | 0.54mg | 0.877mg | 2% |
| Calcium | 14mg | 1mg | 1% |
| Sodium | 20mg | 38mg | 1% |
| Net carbs | 6.23g | 33.5g | N/A |
| Iron | 2.43mg | 2.46mg | 0% |
| Sugar | 6.23g | N/A | |
| Vitamin K | 0.2µg | 0% | |
| Tryptophan | 0.039mg | 0.069mg | 0% |
| Threonine | 0.121mg | 0.221mg | 0% |
| Isoleucine | 0.131mg | 0.245mg | 0% |
| Leucine | 0.247mg | 0.367mg | 0% |
| Lysine | 0.147mg | 0.367mg | 0% |
| Methionine | 0.062mg | 0.146mg | 0% |
| Phenylalanine | 0.169mg | 0.262mg | 0% |
| Valine | 0.202mg | 0.346mg | 0% |
| Histidine | 0.077mg | 0.172mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +612% |
| Contains more ProteinProtein | +86.2% |
| Contains more FatsFats | +49.3% |
| Contains more CarbsCarbs | +120% |
| Contains more OtherOther | +285.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -80.7% |
| Contains more Mono. FatMonounsaturated fat | +1436.3% |
| Contains more Poly. FatPolyunsaturated fat | +5388.8% |
