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  6. Coconut vs. Walnut

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
Infographic link

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.
Coconut
Coconut
1
:
9
Walnut
Walnut
Contains more Selenium +106.1%
Contains more Calcium +600%
Contains more Iron +19.8%
Contains more Magnesium +393.8%
Contains more Phosphorus +206.2%
Contains more Potassium +23.9%
Contains less Sodium -90%
Contains more Zinc +180.9%
Contains more Copper +264.6%
Contains more Manganese +127.6%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Contains more Selenium +106.1%
Contains more Calcium +600%
Contains more Iron +19.8%
Contains more Magnesium +393.8%
Contains more Phosphorus +206.2%
Contains more Potassium +23.9%
Contains less Sodium -90%
Contains more Zinc +180.9%
Contains more Copper +264.6%
Contains more Manganese +127.6%

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.
Coconut
Coconut
1
:
9
Walnut
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 Folate +276.9%
Contains more Vitamin K +1250%
Coconut
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%
Walnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
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 Folate +276.9%
Contains more Vitamin K +1250%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut
Coconut
2
:
3
Walnut
Walnut
Contains more Carbs +11.1%
Contains more Water +1054.5%
Contains more Protein +357.4%
Contains more Fats +94.7%
Contains more Other +85.4%
Equal in Carbs - 13.71
Coconut
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Walnut
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more Carbs +11.1%
Contains more Water +1054.5%
Contains more Protein +357.4%
Contains more Fats +94.7%
Contains more Other +85.4%
Equal in Carbs - 13.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut
Coconut
0
:
3
Walnut
Walnut
Contains less Saturated Fat -79.4%
Contains more Monounsaturated Fat +526.9%
Contains more Polyunsaturated fat +12789.1%
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Contains less Saturated Fat -79.4%
Contains more Monounsaturated Fat +526.9%
Contains more Polyunsaturated fat +12789.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Net carbs 6.23g 7.01g Walnut
Protein 3.33g 15.23g Walnut
Fats 33.49g 65.21g Walnut
Carbs 15.23g 13.71g Coconut
Calories 354kcal 654kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 6.23g 2.61g Walnut
Fiber 9g 6.7g Coconut
Calcium 14mg 98mg Walnut
Iron 2.43mg 2.91mg Walnut
Magnesium 32mg 158mg Walnut
Phosphorus 113mg 346mg Walnut
Potassium 356mg 441mg Walnut
Sodium 20mg 2mg Walnut
Zinc 1.1mg 3.09mg Walnut
Copper 0.435mg 1.586mg Walnut
Manganese 1.5mg 3.414mg Walnut
Selenium 10.1µg 4.9µg Coconut
Vitamin A 0IU 20IU Walnut
Vitamin A RAE 0µg 1µg Walnut
Vitamin E 0.24mg 0.7mg Walnut
Vitamin C 3.3mg 1.3mg Coconut
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
Folate 26µg 98µg Walnut
Vitamin K 0.2µg 2.7µg 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
Saturated Fat 29.698g 6.126g Walnut
Monounsaturated Fat 1.425g 8.933g Walnut
Polyunsaturated fat 0.366g 47.174g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Walnut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Coconut
33%
Walnut
Minerals Daily Need Coverage Score
63%
Coconut
152%
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.