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  6. Coconut vs. Ginkgo nuts

Coconut vs. Ginkgo nuts — In-Depth Nutrition Comparison

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Differences between coconut and ginkgo nuts

  • Coconut has more manganese, copper, and iron, while ginkgo nuts have more vitamin B3, vitamin B6, vitamin C, vitamin B1, vitamin A, and folate.
  • Coconut's daily need coverage for saturated fat is 147% higher.
  • Ginkgo nuts contain 13 times less manganese than coconut. Coconut contains 1.5mg of manganese, while ginkgo nuts contain 0.113mg.
  • The amount of saturated fat in ginkgo nuts is lower.

The food types used in this comparison are Nuts, coconut meat, raw and Nuts, ginkgo nuts, raw.

Infographic

Coconut vs Ginkgo nuts 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.6% 45% 38% 91% 9.3% 53% 0.91% 15% 0%
Contains more MagnesiumMagnesium +18.5%
Contains more CalciumCalcium +600%
Contains more IronIron +143%
Contains more CopperCopper +58.8%
Contains more ZincZinc +223.5%
Contains more ManganeseManganese +1227.4%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +43.3%
Contains less SodiumSodium -65%
~equal in Phosphorus ~124mg

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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 50% 9.3% 0% 0% 55% 21% 113% 9.6% 76% 0% 0% 41% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +87.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +354.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +350%
Contains more Vitamin B3Vitamin B3 +1011.1%
Contains more Vitamin B6Vitamin B6 +507.4%
Contains more FolateFolate +107.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Ginkgo nuts DV% diff.
Saturated fat 29.698g 0.319g 134%
Manganese 1.5mg 0.113mg 60%
Fats 33.49g 1.68g 49%
Fiber 9g 36%
Vitamin B3 0.54mg 6mg 34%
Vitamin B6 0.054mg 0.328mg 21%
Selenium 10.1µg 18%
Iron 2.43mg 1mg 18%
Copper 0.435mg 0.274mg 18%
Vitamin B1 0.066mg 0.22mg 13%
Vitamin C 3.3mg 15mg 13%
Calories 354kcal 182kcal 9%
Folate 26µg 54µg 7%
Zinc 1.1mg 0.34mg 7%
Carbs 15.23g 37.6g 7%
Vitamin B2 0.02mg 0.09mg 5%
Potassium 356mg 510mg 5%
Vitamin A 0µg 28µg 3%
Vitamin B5 0.3mg 0.16mg 3%
Choline 12.1mg 2%
Polyunsaturated fat 0.366g 0.618g 2%
Protein 3.33g 4.32g 2%
Monounsaturated fat 1.425g 0.619g 2%
Vitamin E 0.24mg 2%
Phosphorus 113mg 124mg 2%
Magnesium 32mg 27mg 1%
Calcium 14mg 2mg 1%
Sodium 20mg 7mg 1%
Net carbs 6.23g 37.6g N/A
Sugar 6.23g N/A
Vitamin K 0.2µg 0%
Tryptophan 0.039mg 0.071mg 0%
Threonine 0.121mg 0.268mg 0%
Isoleucine 0.131mg 0.209mg 0%
Leucine 0.247mg 0.316mg 0%
Lysine 0.147mg 0.206mg 0%
Methionine 0.062mg 0.055mg 0%
Phenylalanine 0.169mg 0.171mg 0%
Valine 0.202mg 0.283mg 0%
Histidine 0.077mg 0.102mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
4% 2% 38% 55%
Protein: 4.32 g
Fats: 1.68 g
Carbs: 37.6 g
Water: 55.2 g
Other: 1.2 g
Contains more FatsFats +1893.5%
Contains more ProteinProtein +29.7%
Contains more CarbsCarbs +146.9%
Contains more WaterWater +17.5%
Contains more OtherOther +25%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
21% 40% 40%
Saturated fat: Sat. Fat 0.319 g
Monounsaturated fat: Mono. Fat 0.619 g
Polyunsaturated fat: Poly. Fat 0.618 g
Contains more Mono. FatMonounsaturated fat +130.2%
Contains less Sat. FatSaturated fat -98.9%
Contains more Poly. FatPolyunsaturated fat +68.9%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Ginkgo nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170584/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.