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  6. Nuts, formulated, wheat-based, all flavors except macadamia, without salt vs. Coconut

Nuts, formulated, wheat-based, all flavors except macadamia, without salt vs. Coconut — In-Depth Nutrition Comparison

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The main differences between nuts, formulated, wheat-based, all flavors except macadamia, without salt and coconut

  • Nuts, formulated, wheat-based, all flavors except macadamia, without salt has more manganese, phosphorus, vitamin B1, folate, vitamin B6, vitamin B2, and zinc; however, coconut has more copper and fiber.
  • Daily need coverage for manganese for nuts, formulated, wheat-based, all flavors except macadamia, without salt is 237% higher.
  • Coconut has 15 times less vitamin B2 than nuts, formulated, wheat-based, all flavors except macadamia, without salt. Nuts, formulated, wheat-based, all flavors except macadamia, without salt has 0.3mg of vitamin B2, while coconut has 0.02mg.
  • Nuts, formulated, wheat-based, all flavors except macadamia, without salt is lower in saturated fat.

Food types used in this article are Nuts, formulated, wheat-based, all flavors except macadamia, without salt and Nuts, coconut meat, raw.

Infographic

Nuts, formulated, wheat-based, all flavors except macadamia, without salt 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" 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 42% 6.6% 28% 98% 60% 81% 157% 12% 906% 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 +84.4%
Contains more CalciumCalcium +57.1%
Contains more ZincZinc +169.1%
Contains more PhosphorusPhosphorus +223.9%
Contains more ManganeseManganese +363.3%
Contains more PotassiumPotassium +11.3%
Contains more CopperCopper +140.3%
Contains less SodiumSodium -78%
~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 0.33% 0% 0% 0% 100% 69% 28% 19% 80% 0% 0% 94% 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 B1Vitamin B1 +506.1%
Contains more Vitamin B2Vitamin B2 +1400%
Contains more Vitamin B3Vitamin B3 +177.8%
Contains more Vitamin B6Vitamin B6 +544.4%
Contains more FolateFolate +380.8%
Contains more Vitamin CVitamin C +3200%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.3mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nuts, formulated, wheat-based, all flavors except macadamia, without salt Coconut DV% diff.
Manganese 6.949mg 1.5mg 237%
Polyunsaturated fat 24.284g 0.366g 159%
Saturated fat 9.37g 29.698g 92%
Monounsaturated fat 25.722g 1.425g 61%
Fats 62.3g 33.49g 44%
Phosphorus 366mg 113mg 36%
Vitamin B1 0.4mg 0.066mg 28%
Copper 0.181mg 0.435mg 28%
Folate 125µg 26µg 25%
Vitamin B6 0.348mg 0.054mg 23%
Vitamin B2 0.3mg 0.02mg 22%
Protein 13.11g 3.33g 20%
Selenium 10.1µg 18%
Zinc 2.96mg 1.1mg 17%
Calories 647kcal 354kcal 15%
Fiber 5.2g 9g 15%
Magnesium 59mg 32mg 6%
Vitamin B3 1.5mg 0.54mg 6%
Vitamin C 0.1mg 3.3mg 4%
Sodium 91mg 20mg 3%
Vitamin E 0.24mg 2%
Choline 12.1mg 2%
Carbs 20.79g 15.23g 2%
Iron 2.6mg 2.43mg 2%
Calcium 22mg 14mg 1%
Potassium 320mg 356mg 1%
Net carbs 15.59g 6.23g N/A
Sugar 6.23g N/A
Vitamin B5 0.312mg 0.3mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.172mg 0.039mg 0%
Threonine 0.552mg 0.121mg 0%
Isoleucine 0.552mg 0.131mg 0%
Leucine 0.972mg 0.247mg 0%
Lysine 0.886mg 0.147mg 0%
Methionine 0.274mg 0.062mg 0%
Phenylalanine 0.586mg 0.169mg 0%
Valine 0.712mg 0.202mg 0%
Histidine 0.38mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 62% 21% 2% 2%
Protein: 13.11 g
Fats: 62.3 g
Carbs: 20.79 g
Water: 2 g
Other: 1.8 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 +293.7%
Contains more FatsFats +86%
Contains more CarbsCarbs +36.5%
Contains more OtherOther +87.5%
Contains more WaterWater +2249.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 43% 41%
Saturated fat: Sat. Fat 9.37 g
Monounsaturated fat: Mono. Fat 25.722 g
Polyunsaturated fat: Poly. Fat 24.284 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 -68.4%
Contains more Mono. FatMonounsaturated fat +1705.1%
Contains more Poly. FatPolyunsaturated fat +6535%

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, formulated, wheat-based, all flavors except macadamia, without salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169411/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.