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Coconut vs. Hazelnut — In-Depth Nutrition Comparison

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The main differences between Coconut and Hazelnut

  • Coconut contains less Manganese, Copper, Vitamin E , Vitamin B1, Vitamin B6, Magnesium, Iron, Phosphorus, and Folate than Hazelnut.
  • Daily need coverage for Manganese from Hazelnut is 203% higher.
  • Hazelnut has 7 times less Saturated Fat than Coconut. Coconut has 29.698g of Saturated Fat, while Hazelnut has 4.464g.

Food types used in this article are Nuts, coconut meat, raw and Nuts, hazelnuts or filberts.

Infographic

Coconut vs Hazelnut 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.
Contains more Selenium +320.8%
Contains more Calcium +714.3%
Contains more Iron +93.4%
Contains more Magnesium +409.4%
Contains more Phosphorus +156.6%
Contains more Potassium +91%
Contains less Sodium -100%
Contains more Zinc +122.7%
Contains more Copper +296.6%
Contains more Manganese +311.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 177% 117% 125% 60% 0% 67% 575% 806% 14%
Contains more Selenium +320.8%
Contains more Calcium +714.3%
Contains more Iron +93.4%
Contains more Magnesium +409.4%
Contains more Phosphorus +156.6%
Contains more Potassium +91%
Contains less Sodium -100%
Contains more Zinc +122.7%
Contains more Copper +296.6%
Contains more Manganese +311.7%

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 more Vitamin A +∞%
Contains more Vitamin E +6162.5%
Contains more Vitamin C +90.9%
Contains more Vitamin B1 +874.2%
Contains more Vitamin B2 +465%
Contains more Vitamin B3 +233.3%
Contains more Vitamin B5 +206%
Contains more Vitamin B6 +942.6%
Contains more Folate +334.6%
Contains more Choline +276.9%
Contains more Vitamin K +7000%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 7% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 301% 0% 21% 161% 27% 34% 56% 130% 85% 0% 25% 36%
Contains more Vitamin A +∞%
Contains more Vitamin E +6162.5%
Contains more Vitamin C +90.9%
Contains more Vitamin B1 +874.2%
Contains more Vitamin B2 +465%
Contains more Vitamin B3 +233.3%
Contains more Vitamin B5 +206%
Contains more Vitamin B6 +942.6%
Contains more Folate +334.6%
Contains more Choline +276.9%
Contains more Vitamin K +7000%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +784.9%
Contains more Protein +348.9%
Contains more Fats +81.4%
Contains more Other +138.5%
Equal in Carbs - 16.7
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
Contains more Water +784.9%
Contains more Protein +348.9%
Contains more Fats +81.4%
Contains more Other +138.5%
Equal in Carbs - 16.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -85%
Contains more Monounsaturated Fat +3103.6%
Contains more Polyunsaturated fat +2063.9%
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
8% 79% 14%
Saturated Fat: 4.464 g
Monounsaturated Fat: 45.652 g
Polyunsaturated fat: 7.92 g
Contains less Saturated Fat -85%
Contains more Monounsaturated Fat +3103.6%
Contains more Polyunsaturated fat +2063.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut Hazelnut
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Coconut Hazelnut Opinion
Net carbs 6.23g 7g Hazelnut
Protein 3.33g 14.95g Hazelnut
Fats 33.49g 60.75g Hazelnut
Carbs 15.23g 16.7g Hazelnut
Calories 354kcal 628kcal Hazelnut
Starch 0.48g Hazelnut
Fructose 0.07g Hazelnut
Sugar 6.23g 4.34g Hazelnut
Fiber 9g 9.7g Hazelnut
Calcium 14mg 114mg Hazelnut
Iron 2.43mg 4.7mg Hazelnut
Magnesium 32mg 163mg Hazelnut
Phosphorus 113mg 290mg Hazelnut
Potassium 356mg 680mg Hazelnut
Sodium 20mg 0mg Hazelnut
Zinc 1.1mg 2.45mg Hazelnut
Copper 0.435mg 1.725mg Hazelnut
Manganese 1.5mg 6.175mg Hazelnut
Selenium 10.1µg 2.4µg Coconut
Vitamin A 0IU 20IU Hazelnut
Vitamin A RAE 0µg 1µg Hazelnut
Vitamin E 0.24mg 15.03mg Hazelnut
Vitamin C 3.3mg 6.3mg Hazelnut
Vitamin B1 0.066mg 0.643mg Hazelnut
Vitamin B2 0.02mg 0.113mg Hazelnut
Vitamin B3 0.54mg 1.8mg Hazelnut
Vitamin B5 0.3mg 0.918mg Hazelnut
Vitamin B6 0.054mg 0.563mg Hazelnut
Folate 26µg 113µg Hazelnut
Choline 12.1mg 45.6mg Hazelnut
Vitamin K 0.2µg 14.2µg Hazelnut
Tryptophan 0.039mg 0.193mg Hazelnut
Threonine 0.121mg 0.497mg Hazelnut
Isoleucine 0.131mg 0.545mg Hazelnut
Leucine 0.247mg 1.063mg Hazelnut
Lysine 0.147mg 0.42mg Hazelnut
Methionine 0.062mg 0.221mg Hazelnut
Phenylalanine 0.169mg 0.663mg Hazelnut
Valine 0.202mg 0.701mg Hazelnut
Histidine 0.077mg 0.432mg Hazelnut
Saturated Fat 29.698g 4.464g Hazelnut
Monounsaturated Fat 1.425g 45.652g Hazelnut
Polyunsaturated fat 0.366g 7.92g Hazelnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Hazelnut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Coconut
67%
Hazelnut
Minerals Daily Need Coverage Score
63%
Coconut
197%
Hazelnut

Comparison summary

Which food is lower in Sugar?
Hazelnut
Hazelnut is lower in Sugar (difference - 1.89g)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Hazelnut
Hazelnut is lower in Saturated Fat (difference - 25.234g)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Hazelnut
Hazelnut is relatively richer in minerals
Which food is richer in vitamins?
Hazelnut
Hazelnut is relatively richer in vitamins
Which food is cheaper?
Coconut
Coconut is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.