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

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

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Significant differences between nuts, chestnuts, chinese, roasted and coconut

  • Nuts, chestnuts, chinese, roasted has more vitamin C, vitamin B6, magnesium, folate, manganese, vitamin B1, vitamin B3, and vitamin B5; however, coconut is richer in iron.
  • Coconut covers your daily saturated fat needs 148% more than nuts, chestnuts, chinese, roasted.
  • Coconut has 12 times less vitamin C than nuts, chestnuts, chinese, roasted. Nuts, chestnuts, chinese, roasted has 38.4mg of vitamin C, while coconut has 3.3mg.
  • Nuts, chestnuts, chinese, roasted contains less saturated fat.

Specific food types used in this comparison are Nuts, chestnuts, chinese, roasted and Nuts, coconut meat, raw.

Infographic

Nuts, chestnuts, chinese, roasted 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 64% 5.7% 42% 56% 129% 25% 44% 0.52% 223% 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 +181.3%
Contains more CalciumCalcium +35.7%
Contains more PotassiumPotassium +34%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +13.9%
Contains more IronIron +62%
Contains more CopperCopper +12.4%
Contains more ZincZinc +18.3%
Contains more PhosphorusPhosphorus +10.8%

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 128% 0% 0% 0% 38% 21% 28% 36% 101% 0% 0% 54% 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 +1063.6%
Contains more Vitamin B1Vitamin B1 +127.3%
Contains more Vitamin B2Vitamin B2 +350%
Contains more Vitamin B3Vitamin B3 +177.8%
Contains more Vitamin B5Vitamin B5 +97.3%
Contains more Vitamin B6Vitamin B6 +709.3%
Contains more FolateFolate +176.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nuts, chestnuts, chinese, roasted Coconut DV% diff.
Saturated fat 0.175g 29.698g 134%
Fats 1.19g 33.49g 50%
Vitamin C 38.4mg 3.3mg 39%
Fiber 9g 36%
Vitamin B6 0.437mg 0.054mg 29%
Selenium 10.1µg 18%
Magnesium 90mg 32mg 14%
Carbs 52.36g 15.23g 12%
Folate 72µg 26µg 12%
Iron 1.5mg 2.43mg 12%
Manganese 1.708mg 1.5mg 9%
Vitamin B1 0.15mg 0.066mg 7%
Vitamin B5 0.592mg 0.3mg 6%
Vitamin B3 1.5mg 0.54mg 6%
Calories 239kcal 354kcal 6%
Copper 0.387mg 0.435mg 5%
Vitamin B2 0.09mg 0.02mg 5%
Potassium 477mg 356mg 4%
Choline 12.1mg 2%
Phosphorus 102mg 113mg 2%
Zinc 0.93mg 1.1mg 2%
Protein 4.48g 3.33g 2%
Monounsaturated fat 0.62g 1.425g 2%
Vitamin E 0.24mg 2%
Sodium 4mg 20mg 1%
Calcium 19mg 14mg 1%
Net carbs 52.36g 6.23g N/A
Sugar 6.23g N/A
Vitamin K 0.2µg 0%
Polyunsaturated fat 0.307g 0.366g 0%
Tryptophan 0.052mg 0.039mg 0%
Threonine 0.178mg 0.121mg 0%
Isoleucine 0.167mg 0.131mg 0%
Leucine 0.276mg 0.247mg 0%
Lysine 0.243mg 0.147mg 0%
Methionine 0.108mg 0.062mg 0%
Phenylalanine 0.203mg 0.169mg 0%
Valine 0.235mg 0.202mg 0%
Histidine 0.129mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 52% 40% 2%
Protein: 4.48 g
Fats: 1.19 g
Carbs: 52.36 g
Water: 40.2 g
Other: 1.77 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 +34.5%
Contains more CarbsCarbs +243.8%
Contains more OtherOther +84.4%
Contains more FatsFats +2714.3%
Contains more WaterWater +16.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 56% 28%
Saturated fat: Sat. Fat 0.175 g
Monounsaturated fat: Mono. Fat 0.62 g
Polyunsaturated fat: Poly. Fat 0.307 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 -99.4%
Contains more Mono. FatMonounsaturated fat +129.8%
Contains more Poly. FatPolyunsaturated fat +19.2%

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, roasted - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170573/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.