Coconut vs. Pine nuts — In-Depth Nutrition Comparison
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Differences between coconut and pine nuts
- Coconut contains less manganese, copper, phosphorus, vitamin E, magnesium, zinc, vitamin K, iron, and vitamin B1 than pine nuts.
- Pine nuts' daily need coverage for manganese is 317% higher.
- Pine nuts contain 6 times less saturated fat than coconut. Coconut contains 29.698g of saturated fat, while pine nuts contain 4.899g.
The food types used in this comparison are Nuts, coconut meat, raw and Nuts, pine nuts, 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 more SeleniumSelenium | +1342.9% |
| Contains more MagnesiumMagnesium | +684.4% |
| Contains more CalciumCalcium | +14.3% |
| Contains more PotassiumPotassium | +67.7% |
| Contains more IronIron | +127.6% |
| Contains more CopperCopper | +204.4% |
| Contains more ZincZinc | +486.4% |
| Contains more PhosphorusPhosphorus | +408.8% |
| Contains less SodiumSodium | -90% |
| Contains more ManganeseManganese | +486.8% |
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 | +312.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +3787.5% |
| Contains more Vitamin B1Vitamin B1 | +451.5% |
| Contains more Vitamin B2Vitamin B2 | +1035% |
| Contains more Vitamin B3Vitamin B3 | +712.4% |
| Contains more Vitamin B6Vitamin B6 | +74.1% |
| Contains more Vitamin KVitamin K | +26850% |
| Contains more FolateFolate | +30.8% |
| Contains more CholineCholine | +361.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.5mg | 8.802mg | 317% |
| Polyunsaturated fat | 0.366g | 34.071g | 225% |
| Saturated fat | 29.698g | 4.899g | 113% |
| Copper | 0.435mg | 1.324mg | 99% |
| Phosphorus | 113mg | 575mg | 66% |
| Vitamin E | 0.24mg | 9.33mg | 61% |
| Fats | 33.49g | 68.37g | 54% |
| Magnesium | 32mg | 251mg | 52% |
| Zinc | 1.1mg | 6.45mg | 49% |
| Vitamin K | 0.2µg | 53.9µg | 45% |
| Monounsaturated fat | 1.425g | 18.764g | 43% |
| Iron | 2.43mg | 5.53mg | 39% |
| Vitamin B1 | 0.066mg | 0.364mg | 25% |
| Vitamin B3 | 0.54mg | 4.387mg | 24% |
| Fiber | 9g | 3.7g | 21% |
| Protein | 3.33g | 13.69g | 21% |
| Selenium | 10.1µg | 0.7µg | 17% |
| Calories | 354kcal | 673kcal | 16% |
| Vitamin B2 | 0.02mg | 0.227mg | 16% |
| Choline | 12.1mg | 55.8mg | 8% |
| Potassium | 356mg | 597mg | 7% |
| Vitamin B6 | 0.054mg | 0.094mg | 3% |
| Vitamin C | 3.3mg | 0.8mg | 3% |
| Folate | 26µg | 34µg | 2% |
| Sodium | 20mg | 2mg | 1% |
| Starch | 1.43g | 1% | |
| Carbs | 15.23g | 13.08g | 1% |
| Net carbs | 6.23g | 9.38g | N/A |
| Calcium | 14mg | 16mg | 0% |
| Sugar | 6.23g | 3.59g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Vitamin B5 | 0.3mg | 0.313mg | 0% |
| Tryptophan | 0.039mg | 0.107mg | 0% |
| Threonine | 0.121mg | 0.37mg | 0% |
| Isoleucine | 0.131mg | 0.542mg | 0% |
| Leucine | 0.247mg | 0.991mg | 0% |
| Lysine | 0.147mg | 0.54mg | 0% |
| Methionine | 0.062mg | 0.259mg | 0% |
| Phenylalanine | 0.169mg | 0.524mg | 0% |
| Valine | 0.202mg | 0.687mg | 0% |
| Histidine | 0.077mg | 0.341mg | 0% |
| Fructose | 0.07g | 0% | |
| Omega-3 - ALA | 0.112g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.052g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.404g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +16.4% |
| Contains more WaterWater | +1961% |
| Contains more ProteinProtein | +311.1% |
| Contains more FatsFats | +104.2% |
| Contains more OtherOther | +168.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -83.5% |
| Contains more Mono. FatMonounsaturated fat | +1216.8% |
| Contains more Poly. FatPolyunsaturated fat | +9209% |
