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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.

Infographic

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%

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 Walnut
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 Walnut Opinion
Calories 354kcal 654kcal Walnut
Protein 3.33g 15.23g Walnut
Fats 33.49g 65.21g Walnut
Vitamin C 3.3mg 1.3mg Coconut
Net carbs 6.23g 7.01g Walnut
Carbs 15.23g 13.71g Coconut
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 2.43mg 2.91mg Walnut
Calcium 14mg 98mg Walnut
Potassium 356mg 441mg Walnut
Magnesium 32mg 158mg Walnut
Sugar 6.23g 2.61g Walnut
Fiber 9g 6.7g Coconut
Copper 0.435mg 1.586mg Walnut
Zinc 1.1mg 3.09mg Walnut
Starch g 0.06g Walnut
Phosphorus 113mg 346mg Walnut
Sodium 20mg 2mg Walnut
Vitamin A 0IU 20IU Walnut
Vitamin E 0.24mg 0.7mg Walnut
Vitamin D 0µg 0µg
Vitamin B1 0.066mg 0.341mg Walnut
Vitamin B2 0.02mg 0.15mg Walnut
Vitamin B3 0.54mg 1.125mg Walnut
Vitamin B5 0.3mg 0.57mg Walnut
Vitamin B6 0.054mg 0.537mg Walnut
Vitamin B12 0µg 0µg
Vitamin K 0.2µg 2.7µg Walnut
Folate 26µg 98µg Walnut
Trans Fat g g
Saturated Fat 29.698g 6.126g Walnut
Monounsaturated Fat 1.425g 8.933g Walnut
Polyunsaturated fat 0.366g 47.174g Walnut
Tryptophan 0.039mg 0.17mg Walnut
Threonine 0.121mg 0.596mg Walnut
Isoleucine 0.131mg 0.625mg Walnut
Leucine 0.247mg 1.17mg Walnut
Lysine 0.147mg 0.424mg Walnut
Methionine 0.062mg 0.236mg Walnut
Phenylalanine 0.169mg 0.711mg Walnut
Valine 0.202mg 0.753mg Walnut
Histidine 0.077mg 0.391mg Walnut
Fructose g 0.09g Walnut

Which food is preferable for your diet?

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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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
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 food.
Protein
20%
Coconut
91%
Walnut
Carbohydrates
15%
Coconut
14%
Walnut
Fats
155%
Coconut
301%
Walnut

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (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 - 59)
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)

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. 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.