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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 for 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.
  • Coconut has a higher glycemic index than hazelnut.

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" 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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
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 +409.4%
Contains more CalciumCalcium +714.3%
Contains more PotassiumPotassium +91%
Contains more IronIron +93.4%
Contains more CopperCopper +296.6%
Contains more ZincZinc +122.7%
Contains more PhosphorusPhosphorus +156.6%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +311.7%
Contains more SeleniumSelenium +320.8%

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 21% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
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 +90.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +6162.5%
Contains more Vitamin B1Vitamin B1 +874.2%
Contains more Vitamin B2Vitamin B2 +465%
Contains more Vitamin B3Vitamin B3 +233.3%
Contains more Vitamin B5Vitamin B5 +206%
Contains more Vitamin B6Vitamin B6 +942.6%
Contains more Vitamin KVitamin K +7000%
Contains more FolateFolate +334.6%
Contains more CholineCholine +276.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 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 +348.9%
Contains more FatsFats +81.4%
Contains more OtherOther +138.5%
Contains more WaterWater +784.9%
~equal in Carbs ~15.23g

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 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 -85%
Contains more Mono. FatMonounsaturated fat +3103.6%
Contains more Poly. FatPolyunsaturated fat +2063.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 DV% diff.
Manganese 6.175mg 1.5mg 203%
Copper 1.725mg 0.435mg 143%
Saturated fat 4.464g 29.698g 115%
Monounsaturated fat 45.652g 1.425g 111%
Vitamin E 15.03mg 0.24mg 99%
Polyunsaturated fat 7.92g 0.366g 50%
Vitamin B1 0.643mg 0.066mg 48%
Fats 60.75g 33.49g 42%
Vitamin B6 0.563mg 0.054mg 39%
Magnesium 163mg 32mg 31%
Iron 4.7mg 2.43mg 28%
Phosphorus 290mg 113mg 25%
Protein 14.95g 3.33g 23%
Folate 113µg 26µg 22%
Selenium 2.4µg 10.1µg 14%
Calories 628kcal 354kcal 14%
Vitamin B5 0.918mg 0.3mg 12%
Zinc 2.45mg 1.1mg 12%
Vitamin K 14.2µg 0.2µg 12%
Potassium 680mg 356mg 10%
Calcium 114mg 14mg 10%
Vitamin B3 1.8mg 0.54mg 8%
Vitamin B2 0.113mg 0.02mg 7%
Choline 45.6mg 12.1mg 6%
Vitamin C 6.3mg 3.3mg 3%
Fiber 9.7g 9g 3%
Sodium 0mg 20mg 1%
Net carbs 7g 6.23g N/A
Carbs 16.7g 15.23g 0%
Sugar 4.34g 6.23g N/A
Starch 0.48g 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.193mg 0.039mg 0%
Threonine 0.497mg 0.121mg 0%
Isoleucine 0.545mg 0.131mg 0%
Leucine 1.063mg 0.247mg 0%
Lysine 0.42mg 0.147mg 0%
Methionine 0.221mg 0.062mg 0%
Phenylalanine 0.663mg 0.169mg 0%
Valine 0.701mg 0.202mg 0%
Histidine 0.432mg 0.077mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut Coconut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
67%
Hazelnut
8%
Coconut
Minerals Daily Need Coverage Score
197%
Hazelnut
63%
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

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. 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.