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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.

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +93.4%
Contains more Calcium +714.3%
Contains more Potassium +91%
Contains more Magnesium +409.4%
Contains more Copper +296.6%
Contains more Zinc +122.7%
Contains more Phosphorus +156.6%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 5% 32% 23% 145% 30% 49% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 35% 60% 117% 575% 67% 125% 0%
Contains more Iron +93.4%
Contains more Calcium +714.3%
Contains more Potassium +91%
Contains more Magnesium +409.4%
Contains more Copper +296.6%
Contains more Zinc +122.7%
Contains more Phosphorus +156.6%
Contains less Sodium -100%

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 +90.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +6162.5%
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 Vitamin K +7000%
Contains more Folate +334.6%
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 21% 2% 301% 0% 161% 27% 34% 56% 130% 0% 36% 85%
Contains more Vitamin C +90.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +6162.5%
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 Vitamin K +7000%
Contains more Folate +334.6%

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
71
Hazelnut
Mineral Summary Score
47
Coconut
144
Hazelnut

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
90%
Hazelnut
Carbohydrates
15%
Coconut
17%
Hazelnut
Fats
155%
Coconut
280%
Hazelnut

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Hazelnut
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 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 - 15)
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)

All nutrients comparison - raw data values

Nutrient Coconut Hazelnut Opinion
Calories 354 628 Hazelnut
Protein 3.33 14.95 Hazelnut
Fats 33.49 60.75 Hazelnut
Vitamin C 3.3 6.3 Hazelnut
Carbs 15.23 16.7 Hazelnut
Cholesterol 0 0
Vitamin D 0 0
Iron 2.43 4.7 Hazelnut
Calcium 14 114 Hazelnut
Potassium 356 680 Hazelnut
Magnesium 32 163 Hazelnut
Sugar 6.23 4.34 Hazelnut
Fiber 9 9.7 Hazelnut
Copper 0.435 1.725 Hazelnut
Zinc 1.1 2.45 Hazelnut
Starch 0.48 Hazelnut
Phosphorus 113 290 Hazelnut
Sodium 20 0 Hazelnut
Vitamin A 0 20 Hazelnut
Vitamin E 0.24 15.03 Hazelnut
Vitamin D 0 0
Vitamin B1 0.066 0.643 Hazelnut
Vitamin B2 0.02 0.113 Hazelnut
Vitamin B3 0.54 1.8 Hazelnut
Vitamin B5 0.3 0.918 Hazelnut
Vitamin B6 0.054 0.563 Hazelnut
Vitamin B12 0 0
Vitamin K 0.2 14.2 Hazelnut
Folate 26 113 Hazelnut
Trans Fat
Saturated Fat 29.698 4.464 Hazelnut
Monounsaturated Fat 1.425 45.652 Hazelnut
Polyunsaturated fat 0.366 7.92 Hazelnut
Tryptophan 0.039 0.193 Hazelnut
Threonine 0.121 0.497 Hazelnut
Isoleucine 0.131 0.545 Hazelnut
Leucine 0.247 1.063 Hazelnut
Lysine 0.147 0.42 Hazelnut
Methionine 0.062 0.221 Hazelnut
Phenylalanine 0.169 0.663 Hazelnut
Valine 0.202 0.701 Hazelnut
Histidine 0.077 0.432 Hazelnut
Fructose 0.07 Hazelnut

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. 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.