Coconut vs Walnut - In-Depth Nutrition Comparison
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How are Coconut and Walnut different?
- Walnut has more Copper, Manganese, Vitamin B6, Phosphorus, Magnesium, Vitamin B1, Zinc, Folate and Vitamin B2 than Coconut.
- Daily need coverage for Copper from Walnut is 128% higher.
- Coconut contains 5 times more Saturated Fat than Walnut. While Coconut contains 29.698g of Saturated Fat, Walnut contains only 6.126g.
Nuts, coconut meat, raw and Nuts, walnuts, english are the varieties used in this article.
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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
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Contains
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Iron
+19.8%
Contains
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Calcium
+600%
Contains
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Potassium
+23.9%
Contains
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Magnesium
+393.8%
Contains
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Copper
+264.6%
Contains
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Zinc
+180.9%
Contains
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Phosphorus
+206.2%
Contains
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Sodium
-90%
Contains
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Iron
+19.8%
Contains
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Calcium
+600%
Contains
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Potassium
+23.9%
Contains
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Magnesium
+393.8%
Contains
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Copper
+264.6%
Contains
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Zinc
+180.9%
Contains
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Phosphorus
+206.2%
Contains
less
Sodium
-90%
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
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Contains
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Vitamin C
+153.8%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+191.7%
Contains
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Vitamin B1
+416.7%
Contains
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Vitamin B2
+650%
Contains
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Vitamin B3
+108.3%
Contains
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Vitamin B5
+90%
Contains
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Vitamin B6
+894.4%
Contains
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Vitamin K
+1250%
Contains
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Folate
+276.9%
Contains
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Vitamin C
+153.8%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+191.7%
Contains
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Vitamin B1
+416.7%
Contains
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Vitamin B2
+650%
Contains
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Vitamin B3
+108.3%
Contains
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Vitamin B5
+90%
Contains
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Vitamin B6
+894.4%
Contains
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Vitamin K
+1250%
Contains
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Folate
+276.9%
Vitamin and Mineral Summary Scores
Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
8
33
Mineral Summary Score
47
131
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 the food
Protein
20%
91%
Carbohydrates
15%
14%
Fats
155%
301%
Comparison summary table
Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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| Lower in Sugars |
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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 | ||
Which food is preferable in case of diets?
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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Comparison summary
Which food contains less Sugars?
Walnut contains less Sugars (difference - 3.62g)
Which food contains less Sodium?
Walnut contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Walnut is lower in Saturated Fat (difference - 23.572g)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut is relatively richer in vitamins
Which food is cheaper?
Coconut is cheaper (difference - $2.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
All nutrients comparison - raw data values
In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
| Nutrient | |
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Opinion |
| Calories | 354 | 654 |
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| Protein | 3.33 | 15.23 |
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| Fats | 33.49 | 65.21 |
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| Vitamin C | 3.3 | 1.3 |
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| Carbs | 15.23 | 13.71 |
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| Cholesterol | 0 | 0 | |
| Vitamin D | 0 | 0 | |
| Iron | 2.43 | 2.91 |
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| Calcium | 14 | 98 |
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| Potassium | 356 | 441 |
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| Magnesium | 32 | 158 |
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| Sugars | 6.23 | 2.61 |
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| Fiber | 9 | 6.7 |
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| Copper | 0.435 | 1.586 |
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| Zinc | 1.1 | 3.09 |
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| Starch | 0.06 |
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| Phosphorus | 113 | 346 |
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| Sodium | 20 | 2 |
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| Vitamin A | 0 | 20 |
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| Vitamin E | 0.24 | 0.7 |
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| Vitamin D | 0 | 0 | |
| Vitamin B1 | 0.066 | 0.341 |
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| Vitamin B2 | 0.02 | 0.15 |
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| Vitamin B3 | 0.54 | 1.125 |
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| Vitamin B5 | 0.3 | 0.57 |
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| Vitamin B6 | 0.054 | 0.537 |
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| Vitamin B12 | 0 | 0 | |
| Vitamin K | 0.2 | 2.7 |
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| Folate | 26 | 98 |
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| Trans Fat | |||
| Saturated Fat | 29.698 | 6.126 |
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| Monounsaturated Fat | 1.425 | 8.933 |
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| Polyunsaturated fat | 0.366 | 47.174 |
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| Tryptophan | 0.039 | 0.17 |
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| Threonine | 0.121 | 0.596 |
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| Isoleucine | 0.131 | 0.625 |
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| Leucine | 0.247 | 1.17 |
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| Lysine | 0.147 | 0.424 |
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| Methionine | 0.062 | 0.236 |
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| Phenylalanine | 0.169 | 0.711 |
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| Valine | 0.202 | 0.753 |
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| Histidine | 0.077 | 0.391 |
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| Fructose | 0.09 |
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