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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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Coconut vs Walnut 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
Walnut
Contains more Iron +19.8%
Contains more Calcium +600%
Contains more Potassium +23.9%
Contains more Magnesium +393.8%
Contains more Copper +264.6%
Contains more Zinc +180.9%
Contains more Phosphorus +206.2%
Contains less Sodium -90%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 5% 32% 23% 145% 30% 49% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 110% 30% 39% 113% 529% 85% 149% 1%
Contains more Iron +19.8%
Contains more Calcium +600%
Contains more Potassium +23.9%
Contains more Magnesium +393.8%
Contains more Copper +264.6%
Contains more Zinc +180.9%
Contains more 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
:
9
Walnut
Contains more Vitamin C +153.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +191.7%
Contains more Vitamin B1 +416.7%
Contains more Vitamin B2 +650%
Contains more Vitamin B3 +108.3%
Contains more Vitamin B5 +90%
Contains more Vitamin B6 +894.4%
Contains more Vitamin K +1250%
Contains more Folate +276.9%
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 5% 2% 14% 0% 86% 35% 22% 35% 124% 0% 7% 74%
Contains more Vitamin C +153.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +191.7%
Contains more Vitamin B1 +416.7%
Contains more Vitamin B2 +650%
Contains more Vitamin B3 +108.3%
Contains more Vitamin B5 +90%
Contains more Vitamin B6 +894.4%
Contains more Vitamin K +1250%
Contains more 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
Coconut
33
Walnut
Mineral Summary Score
47
Coconut
131
Walnut

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%
Coconut
91%
Walnut
Carbohydrates
15%
Coconut
14%
Walnut
Fats
155%
Coconut
301%
Walnut

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.
Coconut Walnut
Lower in Sugars 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 in case of diets?

ok
ok
is better in case of low diet
Coconut Walnut
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 contains less Sugars?
Walnut
Walnut contains less Sugars (difference - 3.62g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Walnut
Walnut is lower in Saturated Fat (difference - 23.572g)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is cheaper?
Coconut
Coconut is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
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 Coconut Walnut Opinion
Calories 354 654 Walnut
Protein 3.33 15.23 Walnut
Fats 33.49 65.21 Walnut
Vitamin C 3.3 1.3 Coconut
Carbs 15.23 13.71 Coconut
Cholesterol 0 0
Vitamin D 0 0
Iron 2.43 2.91 Walnut
Calcium 14 98 Walnut
Potassium 356 441 Walnut
Magnesium 32 158 Walnut
Sugars 6.23 2.61 Walnut
Fiber 9 6.7 Coconut
Copper 0.435 1.586 Walnut
Zinc 1.1 3.09 Walnut
Starch 0.06 Walnut
Phosphorus 113 346 Walnut
Sodium 20 2 Walnut
Vitamin A 0 20 Walnut
Vitamin E 0.24 0.7 Walnut
Vitamin D 0 0
Vitamin B1 0.066 0.341 Walnut
Vitamin B2 0.02 0.15 Walnut
Vitamin B3 0.54 1.125 Walnut
Vitamin B5 0.3 0.57 Walnut
Vitamin B6 0.054 0.537 Walnut
Vitamin B12 0 0
Vitamin K 0.2 2.7 Walnut
Folate 26 98 Walnut
Trans Fat
Saturated Fat 29.698 6.126 Walnut
Monounsaturated Fat 1.425 8.933 Walnut
Polyunsaturated fat 0.366 47.174 Walnut
Tryptophan 0.039 0.17 Walnut
Threonine 0.121 0.596 Walnut
Isoleucine 0.131 0.625 Walnut
Leucine 0.247 1.17 Walnut
Lysine 0.147 0.424 Walnut
Methionine 0.062 0.236 Walnut
Phenylalanine 0.169 0.711 Walnut
Valine 0.202 0.753 Walnut
Histidine 0.077 0.391 Walnut
Fructose 0.09 Walnut

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.