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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 are lower.

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

Infographic

Mixed nuts vs Coconut 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
Contains more Calcium +735.7%
Contains more Magnesium +615.6%
Contains more Phosphorus +303.5%
Contains more Potassium +77.5%
Contains less Sodium -75%
Contains more Zinc +205.5%
Contains more Copper +108.5%
Equal in Iron - 2.43
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 36% 98% 164% 196% 56% 1% 92% 303%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 92% 23% 49% 32% 3% 30% 145%
Contains more Calcium +735.7%
Contains more Magnesium +615.6%
Contains more Phosphorus +303.5%
Contains more Potassium +77.5%
Contains less Sodium -75%
Contains more Zinc +205.5%
Contains more Copper +108.5%
Equal in Iron - 2.43

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
:
Contains more Vitamin A +∞%
Contains more Vitamin E +3158.3%
Contains more Vitamin B1 +186.4%
Contains more Vitamin B2 +880%
Contains more Vitamin B3 +1327.6%
Contains more Vitamin B5 +280%
Contains more Vitamin B6 +551.9%
Contains more Folate +219.2%
Contains more Vitamin K +2750%
Contains more Vitamin C +560%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 157% 0% 2% 48% 46% 145% 69% 82% 63% 0% 15%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +3158.3%
Contains more Vitamin B1 +186.4%
Contains more Vitamin B2 +880%
Contains more Vitamin B3 +1327.6%
Contains more Vitamin B5 +280%
Contains more Vitamin B6 +551.9%
Contains more Folate +219.2%
Contains more Vitamin K +2750%
Contains more Vitamin C +560%

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.
Mixed nuts Coconut
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 Mixed nuts Coconut Opinion
Net carbs 14.05g 6.23g Mixed nuts
Protein 20.04g 3.33g Mixed nuts
Fats 53.95g 33.49g Mixed nuts
Carbs 21.05g 15.23g Mixed nuts
Calories 607kcal 354kcal Mixed nuts
Starch 4.2g g Mixed nuts
Fructose 0g g Mixed nuts
Sugar 4.15g 6.23g Mixed nuts
Fiber 7g 9g Coconut
Calcium 117mg 14mg Mixed nuts
Iron 2.61mg 2.43mg Mixed nuts
Magnesium 229mg 32mg Mixed nuts
Phosphorus 456mg 113mg Mixed nuts
Potassium 632mg 356mg Mixed nuts
Sodium 5mg 20mg Mixed nuts
Zinc 3.36mg 1.1mg Mixed nuts
Copper 0.907mg 0.435mg Mixed nuts
Vitamin A 3IU 0IU Mixed nuts
Vitamin E 7.82mg 0.24mg Mixed nuts
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.5mg 3.3mg Coconut
Vitamin B1 0.189mg 0.066mg Mixed nuts
Vitamin B2 0.196mg 0.02mg Mixed nuts
Vitamin B3 7.709mg 0.54mg Mixed nuts
Vitamin B5 1.14mg 0.3mg Mixed nuts
Vitamin B6 0.352mg 0.054mg Mixed nuts
Folate 83µg 26µg Mixed nuts
Vitamin B12 0µg 0µg
Vitamin K 5.7µg 0.2µg Mixed nuts
Tryptophan 0.22mg 0.039mg Mixed nuts
Threonine 0.703mg 0.121mg Mixed nuts
Isoleucine 0.826mg 0.131mg Mixed nuts
Leucine 1.656mg 0.247mg Mixed nuts
Lysine 0.782mg 0.147mg Mixed nuts
Methionine 0.283mg 0.062mg Mixed nuts
Phenylalanine 1.182mg 0.169mg Mixed nuts
Valine 1.001mg 0.202mg Mixed nuts
Histidine 0.572mg 0.077mg Mixed nuts
Cholesterol 0mg 0mg
Trans Fat 0.055g g Coconut
Saturated Fat 8.711g 29.698g Mixed nuts
Monounsaturated Fat 28.488g 1.425g Mixed nuts
Polyunsaturated fat 14.612g 0.366g Mixed nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mixed nuts Coconut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
52
Mixed nuts
8
Coconut
Mineral Summary Score
118
Mixed nuts
47
Coconut

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
120%
Mixed nuts
20%
Coconut
Carbohydrates
21%
Mixed nuts
15%
Coconut
Fats
249%
Mixed nuts
155%
Coconut

Comparison summary

Which food is lower in Sugar?
Mixed nuts
Mixed nuts is lower in Sugar (difference - 2.08g)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Mixed nuts
Mixed nuts is lower in Saturated Fat (difference - 20.987g)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
Which food is cheaper?
Coconut
Coconut is cheaper (difference - $0.4)
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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/nutrients
  2. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.