Coconut vs. Chestnut — In-Depth Nutrition Comparison

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A recap on the differences between coconut and chestnut

Coconut has more manganese, iron, and zinc; however, chestnut is higher in vitamin C, vitamin B6, potassium, vitamin B1, vitamin B2, and magnesium.
Coconut covers your daily saturated fat needs 147% more than chestnut.
Chestnut contains 4 times less zinc than coconut. Coconut contains 1.1mg of zinc, while chestnut contains 0.25mg.
Chestnut has less saturated fat.

Food varieties used in this article are Nuts, coconut meat, raw and Nuts, chestnuts, european, boiled, and steamed.

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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.

Coconut

Chestnut

Contains more IronIron	+40.5%
Contains more ZincZinc	+340%
Contains more PhosphorusPhosphorus	+14.1%
Contains less SodiumSodium	-25.9%
Contains more ManganeseManganese	+75.6%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+68.8%
Contains more CalciumCalcium	+228.6%
Contains more PotassiumPotassium	+100.8%

~equal in Copper ~0.472mg

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.

Coconut

Chestnut

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin CVitamin C	+709.1%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+124.2%
Contains more Vitamin B2Vitamin B2	+420%
Contains more Vitamin B3Vitamin B3	+35.4%
Contains more Vitamin B6Vitamin B6	+331.5%
Contains more FolateFolate	+46.2%

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.316mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	29.698g	0.26g	134%
Fats	33.49g	1.38g	49%
Fiber	9g		36%
Manganese	1.5mg	0.854mg	28%
Vitamin C	3.3mg	26.7mg	26%
Selenium	10.1µg		18%
Vitamin B6	0.054mg	0.233mg	14%
Calories	354kcal	131kcal	11%
Potassium	356mg	715mg	11%
Iron	2.43mg	1.73mg	9%
Zinc	1.1mg	0.25mg	8%
Vitamin B1	0.066mg	0.148mg	7%
Vitamin B2	0.02mg	0.104mg	6%
Magnesium	32mg	54mg	5%
Carbs	15.23g	27.76g	4%
Copper	0.435mg	0.472mg	4%
Protein	3.33g	2g	3%
Calcium	14mg	46mg	3%
Folate	26µg	38µg	3%
Phosphorus	113mg	99mg	2%
Vitamin E	0.24mg		2%
Choline	12.1mg		2%
Monounsaturated fat	1.425g	0.476g	2%
Vitamin B3	0.54mg	0.731mg	1%
Polyunsaturated fat	0.366g	0.545g	1%
Protein per 100 calories	0.94g	1.5g	N/A
Calories per 10 g protein	1063kcal	655kcal	N/A
Weight per 100 calories	28g	76g	N/A
Unsaturated / Saturated Fat ratio	0.06	3.9	N/A
Net carbs	6.23g	27.76g	N/A
Sugar	6.23g		N/A
Sodium	20mg	27mg	0%
Vitamin A	0µg	1µg	0%
Vitamin B5	0.3mg	0.316mg	0%
Vitamin K	0.2µg		0%
Tryptophan	0.039mg	0.022mg	0%
Threonine	0.121mg	0.071mg	0%
Isoleucine	0.131mg	0.079mg	0%
Leucine	0.247mg	0.118mg	0%
Lysine	0.147mg	0.118mg	0%
Methionine	0.062mg	0.047mg	0%
Phenylalanine	0.169mg	0.084mg	0%
Valine	0.202mg	0.112mg	0%
Histidine	0.077mg	0.055mg	0%