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Coconut vs Peanut - In-Depth Nutrition Comparison

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Differences between Coconut and Peanut

  • Coconut contains less Copper, Vitamin B3, Vitamin E , Folate, Vitamin B1, Phosphorus, Magnesium, Vitamin B5, and Iron than Peanut.
  • Coconut's daily need coverage for Saturated Fat is 117% higher.
  • The amount of Saturated Fat in Peanut is lower.

The food types used in this comparison are Nuts, coconut meat, raw and Peanuts, all types, raw.

Infographic

Coconut vs Peanut 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
:
8
Peanut
Contains more Calcium +557.1%
Contains more Iron +88.5%
Contains more Magnesium +425%
Contains more Phosphorus +232.7%
Contains more Potassium +98%
Contains more Zinc +197.3%
Contains more Copper +163%
Equal in Sodium - 18
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 92% 23% 49% 32% 3% 30% 145%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 28% 172% 120% 162% 63% 3% 90% 382%
Contains more Calcium +557.1%
Contains more Iron +88.5%
Contains more Magnesium +425%
Contains more Phosphorus +232.7%
Contains more Potassium +98%
Contains more Zinc +197.3%
Contains more Copper +163%
Equal in Sodium - 18

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
:
7
Peanut
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +3370.8%
Contains more Vitamin B1 +869.7%
Contains more Vitamin B2 +575%
Contains more Vitamin B3 +2134.4%
Contains more Vitamin B5 +489%
Contains more Vitamin B6 +544.4%
Contains more Folate +823.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 167% 0% 0% 160% 32% 227% 107% 81% 180% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +3370.8%
Contains more Vitamin B1 +869.7%
Contains more Vitamin B2 +575%
Contains more Vitamin B3 +2134.4%
Contains more Vitamin B5 +489%
Contains more Vitamin B6 +544.4%
Contains more Folate +823.1%

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 Peanut
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 Peanut Opinion
Net carbs 6.23g 7.63g Peanut
Protein 3.33g 25.8g Peanut
Fats 33.49g 49.24g Peanut
Carbs 15.23g 16.13g Peanut
Calories 354kcal 567kcal Peanut
Starch g g
Fructose g g
Sugar 6.23g 4.72g Peanut
Fiber 9g 8.5g Coconut
Calcium 14mg 92mg Peanut
Iron 2.43mg 4.58mg Peanut
Magnesium 32mg 168mg Peanut
Phosphorus 113mg 376mg Peanut
Potassium 356mg 705mg Peanut
Sodium 20mg 18mg Peanut
Zinc 1.1mg 3.27mg Peanut
Copper 0.435mg 1.144mg Peanut
Vitamin A 0IU 0IU
Vitamin E 0.24mg 8.33mg Peanut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3.3mg 0mg Coconut
Vitamin B1 0.066mg 0.64mg Peanut
Vitamin B2 0.02mg 0.135mg Peanut
Vitamin B3 0.54mg 12.066mg Peanut
Vitamin B5 0.3mg 1.767mg Peanut
Vitamin B6 0.054mg 0.348mg Peanut
Folate 26µg 240µg Peanut
Vitamin B12 0µg 0µg
Vitamin K 0.2µg 0µg Coconut
Tryptophan 0.039mg 0.25mg Peanut
Threonine 0.121mg 0.883mg Peanut
Isoleucine 0.131mg 0.907mg Peanut
Leucine 0.247mg 1.672mg Peanut
Lysine 0.147mg 0.926mg Peanut
Methionine 0.062mg 0.317mg Peanut
Phenylalanine 0.169mg 1.377mg Peanut
Valine 0.202mg 1.082mg Peanut
Histidine 0.077mg 0.652mg Peanut
Cholesterol 0mg 0mg
Trans Fat g 0g Coconut
Saturated Fat 29.698g 6.279g Peanut
Monounsaturated Fat 1.425g 24.426g Peanut
Polyunsaturated fat 0.366g 15.558g Peanut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Peanut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
79
Peanut
Mineral Summary Score
47
Coconut
127
Peanut

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
155%
Peanut
Carbohydrates
15%
Coconut
16%
Peanut
Fats
155%
Coconut
227%
Peanut

Comparison summary

Which food is lower in Sugar?
Peanut
Peanut is lower in Sugar (difference - 1.51g)
Which food contains less Sodium?
Peanut
Peanut contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Peanut
Peanut is lower in Saturated Fat (difference - 23.419g)
Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 46)
Which food is richer in minerals?
Peanut
Peanut is relatively richer in minerals
Which food is richer in vitamins?
Peanut
Peanut is relatively richer in vitamins
Which food is cheaper?
Coconut
Coconut is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.