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Coconut vs Chestnut - In-Depth Nutrition Comparison

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A recap on 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.

Infographic

Coconut vs Chestnut 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +40.5%
Contains more Phosphorus +14.1%
Contains less Sodium -25.9%
Contains more Zinc +340%
Contains more Calcium +228.6%
Contains more Magnesium +68.8%
Contains more Potassium +100.8%
Equal in Copper - 0.472
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 92% 23% 49% 32% 3% 30% 145%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 14% 65% 39% 43% 64% 4% 7% 158%
Contains more Iron +40.5%
Contains more Phosphorus +14.1%
Contains less Sodium -25.9%
Contains more Zinc +340%
Contains more Calcium +228.6%
Contains more Magnesium +68.8%
Contains more Potassium +100.8%
Equal in Copper - 0.472

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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 - 0.316
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%
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%
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 - 0.316

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Coconut Chestnut
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 Coconut Chestnut Opinion
Net carbs 6.23g 27.76g Chestnut
Protein 3.33g 2g Coconut
Fats 33.49g 1.38g Coconut
Carbs 15.23g 27.76g Chestnut
Calories 354kcal 131kcal Coconut
Starch g g
Fructose g g
Sugar 6.23g g Chestnut
Fiber 9g g Coconut
Calcium 14mg 46mg Chestnut
Iron 2.43mg 1.73mg Coconut
Magnesium 32mg 54mg Chestnut
Phosphorus 113mg 99mg Coconut
Potassium 356mg 715mg Chestnut
Sodium 20mg 27mg Coconut
Zinc 1.1mg 0.25mg Coconut
Copper 0.435mg 0.472mg Chestnut
Vitamin A 0IU 17IU Chestnut
Vitamin E 0.24mg mg Coconut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3.3mg 26.7mg Chestnut
Vitamin B1 0.066mg 0.148mg Chestnut
Vitamin B2 0.02mg 0.104mg Chestnut
Vitamin B3 0.54mg 0.731mg Chestnut
Vitamin B5 0.3mg 0.316mg Chestnut
Vitamin B6 0.054mg 0.233mg Chestnut
Folate 26µg 38µg Chestnut
Vitamin B12 0µg 0µg
Vitamin K 0.2µg µg Coconut
Tryptophan 0.039mg 0.022mg Coconut
Threonine 0.121mg 0.071mg Coconut
Isoleucine 0.131mg 0.079mg Coconut
Leucine 0.247mg 0.118mg Coconut
Lysine 0.147mg 0.118mg Coconut
Methionine 0.062mg 0.047mg Coconut
Phenylalanine 0.169mg 0.084mg Coconut
Valine 0.202mg 0.112mg Coconut
Histidine 0.077mg 0.055mg Coconut
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 29.698g 0.26g Chestnut
Monounsaturated Fat 1.425g 0.476g Coconut
Polyunsaturated fat 0.366g 0.545g Chestnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Chestnut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
8
Coconut
22
Chestnut
Mineral Summary Score
47
Coconut
49
Chestnut

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
20%
Coconut
12%
Chestnut
Carbohydrates
15%
Coconut
28%
Chestnut
Fats
155%
Coconut
6%
Chestnut

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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/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.