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Hazelnut vs Coconut - In-Depth Nutrition Comparison

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The main differences between Hazelnut and Coconut

  • Coconut contains less Manganese, Copper, Vitamin E , Vitamin B1, Vitamin B6, Magnesium, Iron, Phosphorus, and Folate than Hazelnut.
  • Daily need coverage for Manganese from Hazelnut is 203% higher.
  • Coconut has 63 times less Vitamin E than Hazelnut. Hazelnut has 15.03mg of Vitamin E , while Coconut has 0.24mg.
  • Hazelnut is lower in Saturated Fat.

Food types used in this article are Nuts, hazelnuts or filberts and Nuts, coconut meat, raw.

Infographic

Hazelnut 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +714.3%
Contains more Iron +93.4%
Contains more Magnesium +409.4%
Contains more Phosphorus +156.6%
Contains more Potassium +91%
Contains less Sodium -100%
Contains more Zinc +122.7%
Contains more Copper +296.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 35% 177% 117% 125% 60% 0% 67% 575%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 92% 23% 49% 32% 3% 30% 145%
Contains more Calcium +714.3%
Contains more Iron +93.4%
Contains more Magnesium +409.4%
Contains more Phosphorus +156.6%
Contains more Potassium +91%
Contains less Sodium -100%
Contains more Zinc +122.7%
Contains more Copper +296.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin E +6162.5%
Contains more Vitamin C +90.9%
Contains more Vitamin B1 +874.2%
Contains more Vitamin B2 +465%
Contains more Vitamin B3 +233.3%
Contains more Vitamin B5 +206%
Contains more Vitamin B6 +942.6%
Contains more Folate +334.6%
Contains more Vitamin K +7000%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 301% 0% 21% 161% 27% 34% 56% 130% 85% 0% 36%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +6162.5%
Contains more Vitamin C +90.9%
Contains more Vitamin B1 +874.2%
Contains more Vitamin B2 +465%
Contains more Vitamin B3 +233.3%
Contains more Vitamin B5 +206%
Contains more Vitamin B6 +942.6%
Contains more Folate +334.6%
Contains more Vitamin K +7000%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Hazelnut Coconut
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Hazelnut Coconut Opinion
Net carbs 7g 6.23g Hazelnut
Protein 14.95g 3.33g Hazelnut
Fats 60.75g 33.49g Hazelnut
Carbs 16.7g 15.23g Hazelnut
Calories 628kcal 354kcal Hazelnut
Starch 0.48g g Hazelnut
Fructose 0.07g g Hazelnut
Sugar 4.34g 6.23g Hazelnut
Fiber 9.7g 9g Hazelnut
Calcium 114mg 14mg Hazelnut
Iron 4.7mg 2.43mg Hazelnut
Magnesium 163mg 32mg Hazelnut
Phosphorus 290mg 113mg Hazelnut
Potassium 680mg 356mg Hazelnut
Sodium 0mg 20mg Hazelnut
Zinc 2.45mg 1.1mg Hazelnut
Copper 1.725mg 0.435mg Hazelnut
Vitamin A 20IU 0IU Hazelnut
Vitamin E 15.03mg 0.24mg Hazelnut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.3mg 3.3mg Hazelnut
Vitamin B1 0.643mg 0.066mg Hazelnut
Vitamin B2 0.113mg 0.02mg Hazelnut
Vitamin B3 1.8mg 0.54mg Hazelnut
Vitamin B5 0.918mg 0.3mg Hazelnut
Vitamin B6 0.563mg 0.054mg Hazelnut
Folate 113µg 26µg Hazelnut
Vitamin B12 0µg 0µg
Vitamin K 14.2µg 0.2µg Hazelnut
Tryptophan 0.193mg 0.039mg Hazelnut
Threonine 0.497mg 0.121mg Hazelnut
Isoleucine 0.545mg 0.131mg Hazelnut
Leucine 1.063mg 0.247mg Hazelnut
Lysine 0.42mg 0.147mg Hazelnut
Methionine 0.221mg 0.062mg Hazelnut
Phenylalanine 0.663mg 0.169mg Hazelnut
Valine 0.701mg 0.202mg Hazelnut
Histidine 0.432mg 0.077mg Hazelnut
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 4.464g 29.698g Hazelnut
Monounsaturated Fat 45.652g 1.425g Hazelnut
Polyunsaturated fat 7.92g 0.366g Hazelnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut Coconut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
71
Hazelnut
8
Coconut
Mineral Summary Score
144
Hazelnut
47
Coconut

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
90%
Hazelnut
20%
Coconut
Carbohydrates
17%
Hazelnut
15%
Coconut
Fats
280%
Hazelnut
155%
Coconut

Comparison summary

Which food is lower in Sugar?
Hazelnut
Hazelnut is lower in Sugar (difference - 1.89g)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Hazelnut
Hazelnut is lower in Saturated Fat (difference - 25.234g)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Hazelnut
Hazelnut is relatively richer in minerals
Which food is richer in vitamins?
Hazelnut
Hazelnut is relatively richer in vitamins
Which food is cheaper?
Coconut
Coconut is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.