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.
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.82 g
Fats:
57.7 g
Carbs:
23.68 g
Water:
2.5 g
Other:
2.3 g
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
Saturated fat:
Sat. Fat
8.701 g
Monounsaturated fat:
Mono. Fat
23.545 g
Polyunsaturated fat:
Poly. Fat
22.714 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
8%
Minerals Daily Need Coverage Score
157%
63%
Comparison summary
Which food is lower in Sugar?
Nuts, formulated, wheat-based, unflavored, with salt added is lower in Sugar (difference - 6.23g)
Which food is lower in Saturated fat?
Nuts, formulated, wheat-based, unflavored, with salt added is lower in Saturated fat (difference - 20.997g)
Which food is lower in glycemic index?
Nuts, formulated, wheat-based, unflavored, with salt added is lower in glycemic index (difference - 59)
Which food is cheaper?
Nuts, formulated, wheat-based, unflavored, with salt added is cheaper (difference - $2.6)
Which food contains less Sodium?
Coconut contains less Sodium (difference - 485mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.