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  6. Nuts, formulated, wheat-based, unflavored, with salt added vs. Coconut

Nuts, formulated, wheat-based, unflavored, with salt added vs. Coconut — In-Depth Nutrition Comparison

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The main differences between nuts, formulated, wheat-based, unflavored, with salt added and coconut

  • Nuts, formulated, wheat-based, unflavored, with salt added has more manganese, phosphorus, folate, vitamin B6, vitamin B2, vitamin B1, and zinc; however, coconut has more copper.
  • Daily need coverage for manganese for nuts, formulated, wheat-based, unflavored, with salt added is 279% higher.
  • Coconut has 25 times less sodium than nuts, formulated, wheat-based, unflavored, with salt added. Nuts, formulated, wheat-based, unflavored, with salt added has 505mg of sodium, while coconut has 20mg.

Food types used in this article are Nuts, formulated, wheat-based, unflavored, with salt added and Nuts, coconut meat, raw.

Infographic

Nuts, formulated, wheat-based, unflavored, with salt added 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 41% 7.8% 28% 90% 60% 80% 159% 66% 1033% 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 +81.3%
Contains more CalciumCalcium +85.7%
Contains more ZincZinc +167.3%
Contains more PhosphorusPhosphorus +228.3%
Contains more ManganeseManganese +427.9%
Contains more PotassiumPotassium +11.9%
Contains more CopperCopper +141.7%
Contains less SodiumSodium -96%
~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% 75% 69% 28% 19% 91% 0% 0% 107% 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 +354.5%
Contains more Vitamin B2Vitamin B2 +1400%
Contains more Vitamin B3Vitamin B3 +177.8%
Contains more Vitamin B6Vitamin B6 +629.6%
Contains more FolateFolate +446.2%
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, unflavored, with salt added Coconut DV% diff.
Manganese 7.919mg 1.5mg 279%
Polyunsaturated fat 22.714g 0.366g 149%
Saturated fat 8.701g 29.698g 95%
Monounsaturated fat 23.545g 1.425g 55%
Fats 57.7g 33.49g 37%
Phosphorus 371mg 113mg 37%
Folate 142µg 26µg 29%
Copper 0.18mg 0.435mg 28%
Vitamin B6 0.394mg 0.054mg 26%
Vitamin B2 0.3mg 0.02mg 22%
Protein 13.82g 3.33g 21%
Sodium 505mg 20mg 21%
Vitamin B1 0.3mg 0.066mg 20%
Selenium 10.1µg 18%
Zinc 2.94mg 1.1mg 17%
Fiber 5.2g 9g 15%
Calories 622kcal 354kcal 13%
Magnesium 58mg 32mg 6%
Vitamin B3 1.5mg 0.54mg 6%
Vitamin C 0.1mg 3.3mg 4%
Carbs 23.68g 15.23g 3%
Vitamin E 0.24mg 2%
Choline 12.1mg 2%
Potassium 318mg 356mg 1%
Calcium 26mg 14mg 1%
Net carbs 18.48g 6.23g N/A
Iron 2.4mg 2.43mg 0%
Sugar 6.23g N/A
Vitamin B5 0.31mg 0.3mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.164mg 0.039mg 0%
Threonine 0.579mg 0.121mg 0%
Isoleucine 0.555mg 0.131mg 0%
Leucine 0.991mg 0.247mg 0%
Lysine 0.91mg 0.147mg 0%
Methionine 0.279mg 0.062mg 0%
Phenylalanine 0.603mg 0.169mg 0%
Valine 0.729mg 0.202mg 0%
Histidine 0.393mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 58% 24% 3% 2%
Protein: 13.82 g
Fats: 57.7 g
Carbs: 23.68 g
Water: 2.5 g
Other: 2.3 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 +315%
Contains more FatsFats +72.3%
Contains more CarbsCarbs +55.5%
Contains more OtherOther +139.6%
Contains more WaterWater +1779.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 43% 41%
Saturated fat: Sat. Fat 8.701 g
Monounsaturated fat: Mono. Fat 23.545 g
Polyunsaturated fat: Poly. Fat 22.714 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 -70.7%
Contains more Mono. FatMonounsaturated fat +1552.3%
Contains more Poly. FatPolyunsaturated fat +6106%

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, unflavored, with salt added - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170180/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.