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  6. Nuts, chestnuts, chinese, dried vs. Coconut

Nuts, chestnuts, chinese, dried vs. Coconut — In-Depth Nutrition Comparison

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How are nuts, chestnuts, chinese, dried and coconut different?

  • Nuts, chestnuts, chinese, dried is higher than coconut in vitamin C, manganese, vitamin B6, magnesium, vitamin B2, folate, copper, vitamin B1, and vitamin B5.
  • Coconut covers your daily need for saturated fat, 147% more than nuts, chestnuts, chinese, dried.
  • Nuts, chestnuts, chinese, dried contains 18 times more vitamin C than coconut. Nuts, chestnuts, chinese, dried contains 58.5mg of vitamin C, while coconut contains 3.3mg.
  • Nuts, chestnuts, chinese, dried is lower in saturated fat.

Nuts, chestnuts, chinese, dried and Nuts, coconut meat, raw types were used in this article.

Infographic

Nuts, chestnuts, chinese, dried vs Coconut 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 98% 8.7% 64% 86% 197% 38% 66% 0.65% 339% 0%
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%
Contains more MagnesiumMagnesium +328.1%
Contains more CalciumCalcium +107.1%
Contains more PotassiumPotassium +103.9%
Contains more CopperCopper +35.6%
Contains more ZincZinc +28.2%
Contains more PhosphorusPhosphorus +37.2%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +73.4%
~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.
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 195% 5.3% 0% 0% 65% 68% 24% 54% 154% 0% 0% 83% 0%
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%
Contains more Vitamin CVitamin C +1672.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +293.9%
Contains more Vitamin B2Vitamin B2 +1365%
Contains more Vitamin B3Vitamin B3 +140.7%
Contains more Vitamin B5Vitamin B5 +200.7%
Contains more Vitamin B6Vitamin B6 +1133.3%
Contains more FolateFolate +323.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nuts, chestnuts, chinese, dried Coconut DV% diff.
Saturated fat 0.266g 29.698g 134%
Vitamin C 58.5mg 3.3mg 61%
Fats 1.81g 33.49g 49%
Manganese 2.601mg 1.5mg 48%
Vitamin B6 0.666mg 0.054mg 47%
Fiber 9g 36%
Magnesium 137mg 32mg 25%
Carbs 79.76g 15.23g 22%
Folate 110µg 26µg 21%
Vitamin B2 0.293mg 0.02mg 21%
Selenium 10.1µg 18%
Copper 0.59mg 0.435mg 17%
Vitamin B1 0.26mg 0.066mg 16%
Vitamin B5 0.902mg 0.3mg 12%
Potassium 726mg 356mg 11%
Protein 6.82g 3.33g 7%
Phosphorus 155mg 113mg 6%
Vitamin B3 1.3mg 0.54mg 5%
Zinc 1.41mg 1.1mg 3%
Choline 12.1mg 2%
Vitamin A 16µg 0µg 2%
Vitamin E 0.24mg 2%
Iron 2.29mg 2.43mg 2%
Calcium 29mg 14mg 2%
Sodium 5mg 20mg 1%
Monounsaturated fat 0.945g 1.425g 1%
Polyunsaturated fat 0.468g 0.366g 1%
Calories 363kcal 354kcal 0%
Net carbs 79.76g 6.23g N/A
Sugar 6.23g N/A
Vitamin K 0.2µg 0%
Tryptophan 0.08mg 0.039mg 0%
Threonine 0.272mg 0.121mg 0%
Isoleucine 0.255mg 0.131mg 0%
Leucine 0.421mg 0.247mg 0%
Lysine 0.371mg 0.147mg 0%
Methionine 0.165mg 0.062mg 0%
Phenylalanine 0.309mg 0.169mg 0%
Valine 0.358mg 0.202mg 0%
Histidine 0.197mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 2% 80% 9% 3%
Protein: 6.82 g
Fats: 1.81 g
Carbs: 79.76 g
Water: 8.9 g
Other: 2.71 g
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more ProteinProtein +104.8%
Contains more CarbsCarbs +423.7%
Contains more OtherOther +182.3%
Contains more FatsFats +1750.3%
Contains more WaterWater +428%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 56% 28%
Saturated fat: Sat. Fat 0.266 g
Monounsaturated fat: Mono. Fat 0.945 g
Polyunsaturated fat: Poly. Fat 0.468 g
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Poly. FatPolyunsaturated fat +27.9%
Contains more Mono. FatMonounsaturated fat +50.8%

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. Nuts, chestnuts, chinese, dried - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170165/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.