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Coconut vs. Walnut oil — In-Depth Nutrition Comparison

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Important differences between coconut and walnut oil

  • Coconut has more copper, fiber, iron, selenium, phosphorus, potassium, zinc, and magnesium; however, walnut oil has more vitamin K.
  • Coconut's daily need coverage for saturated fat is 103% more.
  • Walnut oil is lower in saturated fat.
  • Coconut has a higher glycemic index than walnut oil.

The food varieties used in the comparison are Nuts, coconut meat, raw and Oil, walnut.

Infographic

Coconut vs Walnut oil 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 8% 0% 0% 0% 0% 0% 0% 0% 38% 0% 0.22%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +2925%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin KVitamin K +7400%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +198.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
10% 24% 66%
Saturated fat: Sat. Fat 9.1 g
Monounsaturated fat: Mono. Fat 22.8 g
Polyunsaturated fat: Poly. Fat 63.3 g
Contains less Sat. FatSaturated fat -69.4%
Contains more Mono. FatMonounsaturated fat +1500%
Contains more Poly. FatPolyunsaturated fat +17195.1%

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 oil
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Coconut Walnut oil DV% diff.
Polyunsaturated fat 0.366g 63.3g 420%
Fats 33.49g 100g 102%
Saturated fat 29.698g 9.1g 94%
Manganese 1.5mg 65%
Monounsaturated fat 1.425g 22.8g 53%
Copper 0.435mg 0mg 48%
Fiber 9g 0g 36%
Iron 2.43mg 0mg 30%
Calories 354kcal 884kcal 27%
Selenium 10.1µg 0µg 18%
Phosphorus 113mg 0mg 16%
Vitamin K 0.2µg 15µg 12%
Potassium 356mg 0mg 10%
Zinc 1.1mg 0mg 10%
Magnesium 32mg 0mg 8%
Folate 26µg 0µg 7%
Protein 3.33g 0g 7%
Vitamin B5 0.3mg 0mg 6%
Vitamin B1 0.066mg 0mg 6%
Carbs 15.23g 0g 5%
Vitamin C 3.3mg 0mg 4%
Vitamin B6 0.054mg 0mg 4%
Vitamin B3 0.54mg 0mg 3%
Choline 12.1mg 0.4mg 2%
Vitamin B2 0.02mg 0mg 2%
Vitamin E 0.24mg 0.4mg 1%
Calcium 14mg 0mg 1%
Sodium 20mg 0mg 1%
Net carbs 6.23g 0g N/A
Sugar 6.23g 0g N/A
Tryptophan 0.039mg 0mg 0%
Threonine 0.121mg 0mg 0%
Isoleucine 0.131mg 0mg 0%
Leucine 0.247mg 0mg 0%
Lysine 0.147mg 0mg 0%
Methionine 0.062mg 0mg 0%
Phenylalanine 0.169mg 0mg 0%
Valine 0.202mg 0mg 0%
Histidine 0.077mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Walnut oil
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
4%
Walnut oil
Minerals Daily Need Coverage Score
63%
Coconut
0%
Walnut oil

Comparison summary

Which food is lower in Sugar?
Walnut oil
Walnut oil is lower in Sugar (difference - 6.23g)
Which food contains less Sodium?
Walnut oil
Walnut oil contains less Sodium (difference - 20mg)
Which food is lower in Saturated fat?
Walnut oil
Walnut oil is lower in Saturated fat (difference - 20.598g)
Which food is lower in glycemic index?
Walnut oil
Walnut oil is lower in glycemic index (difference - 59)
Which food is cheaper?
Walnut oil
Walnut oil is cheaper (difference - $2.6)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food is richer in vitamins?
Coconut
Coconut is relatively richer in vitamins
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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171030/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.