Mixed nuts vs. Coconut — In-Depth Nutrition Comparison

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Differences between mixed nuts and coconut

Coconut contains less copper, vitamin E, phosphorus, magnesium, vitamin B3, selenium, manganese, vitamin B6, and zinc than mixed nuts.
Coconut's daily need coverage for saturated fat is 105% higher.
Coconut contains 33 times less vitamin E than mixed nuts. Mixed nuts contain 7.82mg of vitamin E, while coconut contains 0.24mg.
The amount of saturated fat in mixed nuts is lower.
Mixed nuts have a lower glycemic index. The glycemic index of mixed nuts is 24, while the glycemic index of coconut is 59.

The food types used in this comparison are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Nuts, coconut meat, raw.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Mixed nuts

Coconut

Contains more MagnesiumMagnesium	+615.6%
Contains more CalciumCalcium	+735.7%
Contains more PotassiumPotassium	+77.5%
Contains more CopperCopper	+108.5%
Contains more ZincZinc	+205.5%
Contains more PhosphorusPhosphorus	+303.5%
Contains less SodiumSodium	-75%
Contains more ManganeseManganese	+36%
Contains more SeleniumSelenium	+235.6%

~equal in Iron ~2.43mg

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.

Mixed nuts

Coconut

Contains more Vitamin EVitamin E	+3158.3%
Contains more Vitamin B1Vitamin B1	+186.4%
Contains more Vitamin B2Vitamin B2	+880%
Contains more Vitamin B3Vitamin B3	+1327.6%
Contains more Vitamin B5Vitamin B5	+280%
Contains more Vitamin B6Vitamin B6	+551.9%
Contains more Vitamin KVitamin K	+2750%
Contains more FolateFolate	+219.2%
Contains more CholineCholine	+329.8%

Contains more Vitamin CVitamin C

+560%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	14.612g	0.366g	95%
Saturated fat	8.711g	29.698g	95%
Monounsaturated fat	28.488g	1.425g	68%
Copper	0.907mg	0.435mg	52%
Vitamin E	7.82mg	0.24mg	51%
Phosphorus	456mg	113mg	49%
Magnesium	229mg	32mg	47%
Vitamin B3	7.709mg	0.54mg	45%
Selenium	33.9µg	10.1µg	43%
Protein	20.04g	3.33g	33%
Fats	53.95g	33.49g	31%
Vitamin B6	0.352mg	0.054mg	23%
Manganese	2.04mg	1.5mg	23%
Zinc	3.36mg	1.1mg	21%
Vitamin B5	1.14mg	0.3mg	17%
Vitamin B2	0.196mg	0.02mg	14%
Folate	83µg	26µg	14%
Calories	607kcal	354kcal	13%
Calcium	117mg	14mg	10%
Vitamin B1	0.189mg	0.066mg	10%
Fiber	7g	9g	8%
Potassium	632mg	356mg	8%
Choline	52mg	12.1mg	7%
Vitamin K	5.7µg	0.2µg	5%
Vitamin C	0.5mg	3.3mg	3%
Starch	4.2g		2%
Iron	2.61mg	2.43mg	2%
Carbs	21.05g	15.23g	2%
Sodium	5mg	20mg	1%
Net carbs	14.05g	6.23g	N/A
Sugar	4.15g	6.23g	N/A
Trans fat	0.055g		N/A
Tryptophan	0.22mg	0.039mg	0%
Threonine	0.703mg	0.121mg	0%
Isoleucine	0.826mg	0.131mg	0%
Leucine	1.656mg	0.247mg	0%
Lysine	0.782mg	0.147mg	0%
Methionine	0.283mg	0.062mg	0%
Phenylalanine	1.182mg	0.169mg	0%
Valine	1.001mg	0.202mg	0%
Histidine	0.572mg	0.077mg	0%
Omega-3 - EPA	0.005g	0g	N/A
Omega-3 - ALA	0.082g		N/A
Omega-6 - Eicosadienoic acid	0.013g		N/A
Omega-6 - Linoleic acid	14.455g		N/A