Coconut vs. Hickory nut — In-Depth Nutrition Comparison
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The main differences between Coconut and Hickory nut
- Coconut has more Fiber, however, Hickory nut has more Manganese, Vitamin B1, Copper, Magnesium, Phosphorus, Zinc, Vitamin B5, and Vitamin B6.
- Daily need coverage for Manganese from Hickory nut is 135% higher.
- Hickory nut have 4 times less Saturated Fat than Coconut. Coconut has 29.698g of Saturated Fat, while Hickory nut have 7.038g.
Food types used in this article are Nuts, coconut meat, raw and Nuts, hickorynuts, dried.
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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
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Iron
+14.6%
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Selenium
+24.7%
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Calcium
+335.7%
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Magnesium
+440.6%
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Phosphorus
+197.3%
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Potassium
+22.5%
Contains
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Sodium
-95%
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Zinc
+291.8%
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Copper
+69.7%
Contains
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Manganese
+207.3%
Contains
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Iron
+14.6%
Contains
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Selenium
+24.7%
Contains
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Calcium
+335.7%
Contains
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Magnesium
+440.6%
Contains
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Phosphorus
+197.3%
Contains
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Potassium
+22.5%
Contains
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Sodium
-95%
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Zinc
+291.8%
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Copper
+69.7%
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Manganese
+207.3%
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
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Vitamin C
+65%
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Vitamin A
+∞%
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Vitamin B1
+1213.6%
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Vitamin B2
+555%
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Vitamin B3
+68%
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Vitamin B5
+482%
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Vitamin B6
+255.6%
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Folate
+53.8%
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Vitamin C
+65%
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Vitamin A
+∞%
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Vitamin B1
+1213.6%
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Vitamin B2
+555%
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Vitamin B3
+68%
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Vitamin B5
+482%
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Vitamin B6
+255.6%
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Folate
+53.8%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Water
+1673.2%
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Protein
+282%
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Fats
+92.2%
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Carbs
+19.8%
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Other
+109.4%
Protein:
3.33 g
Fats:
33.49 g
Carbs:
15.23 g
Water:
46.99 g
Other:
0.96 g
Protein:
12.72 g
Fats:
64.37 g
Carbs:
18.25 g
Water:
2.65 g
Other:
2.01 g
Contains
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Water
+1673.2%
Contains
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Protein
+282%
Contains
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Fats
+92.2%
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Carbs
+19.8%
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Other
+109.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-76.3%
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Monounsaturated Fat
+2188.5%
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Polyunsaturated fat
+5879.8%
Saturated Fat:
29.698 g
Monounsaturated Fat:
1.425 g
Polyunsaturated fat:
0.366 g
Saturated Fat:
7.038 g
Monounsaturated Fat:
32.611 g
Polyunsaturated fat:
21.886 g
Contains
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Saturated Fat
-76.3%
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Monounsaturated Fat
+2188.5%
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Polyunsaturated fat
+5879.8%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 6.23g | 11.85g |
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| Protein | 3.33g | 12.72g |
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| Fats | 33.49g | 64.37g |
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| Carbs | 15.23g | 18.25g |
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| Calories | 354kcal | 657kcal |
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| Sugar | 6.23g |
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| Fiber | 9g | 6.4g |
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| Calcium | 14mg | 61mg |
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| Iron | 2.43mg | 2.12mg |
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| Magnesium | 32mg | 173mg |
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| Phosphorus | 113mg | 336mg |
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| Potassium | 356mg | 436mg |
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| Sodium | 20mg | 1mg |
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| Zinc | 1.1mg | 4.31mg |
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| Copper | 0.435mg | 0.738mg |
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| Manganese | 1.5mg | 4.61mg |
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| Selenium | 10.1µg | 8.1µg |
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| Vitamin A | 0IU | 131IU |
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| Vitamin A RAE | 0µg | 7µg |
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| Vitamin E | 0.24mg |
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| Vitamin C | 3.3mg | 2mg |
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| Vitamin B1 | 0.066mg | 0.867mg |
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| Vitamin B2 | 0.02mg | 0.131mg |
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| Vitamin B3 | 0.54mg | 0.907mg |
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| Vitamin B5 | 0.3mg | 1.746mg |
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| Vitamin B6 | 0.054mg | 0.192mg |
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| Folate | 26µg | 40µg |
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| Vitamin K | 0.2µg |
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| Tryptophan | 0.039mg | 0.139mg |
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| Threonine | 0.121mg | 0.422mg |
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| Isoleucine | 0.131mg | 0.576mg |
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| Leucine | 0.247mg | 1.027mg |
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| Lysine | 0.147mg | 0.497mg |
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| Methionine | 0.062mg | 0.3mg |
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| Phenylalanine | 0.169mg | 0.713mg |
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| Valine | 0.202mg | 0.73mg |
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| Histidine | 0.077mg | 0.389mg |
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| Saturated Fat | 29.698g | 7.038g |
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| Monounsaturated Fat | 1.425g | 32.611g |
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| Polyunsaturated fat | 0.366g | 21.886g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
38%
Minerals Daily Need Coverage Score
63%
141%
Comparison summary
Which food is lower in Sugar?
Hickory nut is lower in Sugar (difference - 6.23g)
Which food contains less Sodium?
Hickory nut contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Hickory nut is lower in Saturated Fat (difference - 22.66g)
Which food is lower in glycemic index?
Hickory nut is lower in glycemic index (difference - 59)
Which food is cheaper?
Hickory nut is cheaper (difference - $2.6)
Which food is richer in minerals?
Hickory nut is relatively richer in minerals
Which food is richer in vitamins?
Hickory nut is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)