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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.

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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 Zinc +340%
Contains more Phosphorus +14.1%
Contains less Sodium -25.9%
Contains more Calcium +228.6%
Contains more Potassium +100.8%
Contains more Magnesium +68.8%
Equal in Copper - 0.472
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 5% 32% 23% 145% 30% 49% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 65% 14% 64% 39% 158% 7% 43% 4%
Contains more Iron +40.5%
Contains more Zinc +340%
Contains more Phosphorus +14.1%
Contains less Sodium -25.9%
Contains more Calcium +228.6%
Contains more Potassium +100.8%
Contains more Magnesium +68.8%
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 C +709.1%
Contains more Vitamin A +∞%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 11% 0% 5% 0% 17% 5% 11% 18% 13% 0% 1% 20%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 89% 2% 0% 0% 37% 24% 14% 19% 54% 0% 0% 29%
Contains more Vitamin C +709.1%
Contains more Vitamin A +∞%
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 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 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

Which food is preferable for your diet?

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

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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 - 54)
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.

All nutrients comparison - raw data values

Nutrient Coconut Chestnut Opinion
Calories 354 131 Coconut
Protein 3.33 2 Coconut
Fats 33.49 1.38 Coconut
Vitamin C 3.3 26.7 Chestnut
Carbs 15.23 27.76 Chestnut
Cholesterol 0 0
Vitamin D 0 0
Iron 2.43 1.73 Coconut
Calcium 14 46 Chestnut
Potassium 356 715 Chestnut
Magnesium 32 54 Chestnut
Sugar 6.23 Chestnut
Fiber 9 Coconut
Copper 0.435 0.472 Chestnut
Zinc 1.1 0.25 Coconut
Starch
Phosphorus 113 99 Coconut
Sodium 20 27 Coconut
Vitamin A 0 17 Chestnut
Vitamin E 0.24 Coconut
Vitamin D 0 0
Vitamin B1 0.066 0.148 Chestnut
Vitamin B2 0.02 0.104 Chestnut
Vitamin B3 0.54 0.731 Chestnut
Vitamin B5 0.3 0.316 Chestnut
Vitamin B6 0.054 0.233 Chestnut
Vitamin B12 0 0
Vitamin K 0.2 Coconut
Folate 26 38 Chestnut
Trans Fat
Saturated Fat 29.698 0.26 Chestnut
Monounsaturated Fat 1.425 0.476 Coconut
Polyunsaturated fat 0.366 0.545 Chestnut
Tryptophan 0.039 0.022 Coconut
Threonine 0.121 0.071 Coconut
Isoleucine 0.131 0.079 Coconut
Leucine 0.247 0.118 Coconut
Lysine 0.147 0.118 Coconut
Methionine 0.062 0.047 Coconut
Phenylalanine 0.169 0.084 Coconut
Valine 0.202 0.112 Coconut
Histidine 0.077 0.055 Coconut
Fructose

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.