Coconut vs. Peanut — In-Depth Nutrition Comparison
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Differences between coconut and peanuts
- Coconut contains less copper, vitamin B3, vitamin E, folate, vitamin B1, phosphorus, magnesium, vitamin B5, and iron than peanuts.
- Coconut's daily need coverage for saturated fat is 117% higher.
- The amount of saturated fat in peanuts is lower.
- Peanuts have a lower glycemic index. The glycemic index of peanuts is 13, while the glycemic index of coconut is 59.
The food types used in this comparison are Nuts, coconut meat, raw and Peanuts, all types, raw.
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 SeleniumSelenium | +40.3% |
| Contains more MagnesiumMagnesium | +425% |
| Contains more CalciumCalcium | +557.1% |
| Contains more PotassiumPotassium | +98% |
| Contains more IronIron | +88.5% |
| Contains more CopperCopper | +163% |
| Contains more ZincZinc | +197.3% |
| Contains more PhosphorusPhosphorus | +232.7% |
| Contains more ManganeseManganese | +28.9% |
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 CVitamin C | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin EVitamin E | +3370.8% |
| Contains more Vitamin B1Vitamin B1 | +869.7% |
| Contains more Vitamin B2Vitamin B2 | +575% |
| Contains more Vitamin B3Vitamin B3 | +2134.4% |
| Contains more Vitamin B5Vitamin B5 | +489% |
| Contains more Vitamin B6Vitamin B6 | +544.4% |
| Contains more FolateFolate | +823.1% |
| Contains more CholineCholine | +333.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +622.9% |
| Contains more ProteinProtein | +674.8% |
| Contains more FatsFats | +47% |
| Contains more OtherOther | +142.7% |
~equal in
Carbs
~16.13g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -78.9% |
| Contains more Mono. FatMonounsaturated fat | +1614.1% |
| Contains more Poly. FatPolyunsaturated fat | +4150.8% |
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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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Saturated fat | 29.698g | 6.279g | 106% |
| Polyunsaturated fat | 0.366g | 15.558g | 101% |
| Copper | 0.435mg | 1.144mg | 79% |
| Vitamin B3 | 0.54mg | 12.066mg | 72% |
| Monounsaturated fat | 1.425g | 24.426g | 58% |
| Vitamin E | 0.24mg | 8.33mg | 54% |
| Folate | 26µg | 240µg | 54% |
| Vitamin B1 | 0.066mg | 0.64mg | 48% |
| Protein | 3.33g | 25.8g | 45% |
| Phosphorus | 113mg | 376mg | 38% |
| Magnesium | 32mg | 168mg | 32% |
| Vitamin B5 | 0.3mg | 1.767mg | 29% |
| Iron | 2.43mg | 4.58mg | 27% |
| Fats | 33.49g | 49.24g | 24% |
| Vitamin B6 | 0.054mg | 0.348mg | 23% |
| Zinc | 1.1mg | 3.27mg | 20% |
| Manganese | 1.5mg | 1.934mg | 19% |
| Calories | 354kcal | 567kcal | 11% |
| Potassium | 356mg | 705mg | 10% |
| Vitamin B2 | 0.02mg | 0.135mg | 9% |
| Calcium | 14mg | 92mg | 8% |
| Choline | 12.1mg | 52.5mg | 7% |
| Selenium | 10.1µg | 7.2µg | 5% |
| Vitamin C | 3.3mg | 0mg | 4% |
| Fiber | 9g | 8.5g | 2% |
| Carbs | 15.23g | 16.13g | 0% |
| Net carbs | 6.23g | 7.63g | N/A |
| Sugar | 6.23g | 4.72g | N/A |
| Sodium | 20mg | 18mg | 0% |
| Vitamin K | 0.2µg | 0µg | 0% |
| Tryptophan | 0.039mg | 0.25mg | 0% |
| Threonine | 0.121mg | 0.883mg | 0% |
| Isoleucine | 0.131mg | 0.907mg | 0% |
| Leucine | 0.247mg | 1.672mg | 0% |
| Lysine | 0.147mg | 0.926mg | 0% |
| Methionine | 0.062mg | 0.317mg | 0% |
| Phenylalanine | 0.169mg | 1.377mg | 0% |
| Valine | 0.202mg | 1.082mg | 0% |
| Histidine | 0.077mg | 0.652mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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%
75%
Minerals Daily Need Coverage Score
63%
131%
Comparison summary
Which food is lower in Sugar?
Peanut is lower in Sugar (difference - 1.51g)
Which food contains less Sodium?
Peanut contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Peanut is lower in Saturated fat (difference - 23.419g)
Which food is lower in glycemic index?
Peanut is lower in glycemic index (difference - 46)
Which food is richer in minerals?
Peanut is relatively richer in minerals
Which food is richer in vitamins?
Peanut is relatively richer in vitamins
Which food is cheaper?
Coconut is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)