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Peanut vs Coconut - In-Depth Nutrition Comparison

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Differences between Peanut and Coconut

  • Coconut contains less Copper, Vitamin B3, Vitamin E , Folate, Vitamin B1, Phosphorus, Magnesium, Vitamin B5, and Iron than Peanut.
  • Coconut's daily need coverage for Saturated Fat is 117% higher.
  • Coconut contains 35 times less Vitamin E than Peanut. Peanut contains 8.33mg of Vitamin E , while Coconut contains 0.24mg.
  • The amount of Saturated Fat in Peanut is lower.

The food types used in this comparison are Peanuts, all types, raw and Nuts, coconut meat, raw.

Infographic

Peanut 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
Peanut
8
:
Contains more Calcium +557.1%
Contains more Iron +88.5%
Contains more Magnesium +425%
Contains more Phosphorus +232.7%
Contains more Potassium +98%
Contains more Zinc +197.3%
Contains more Copper +163%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 28% 172% 120% 162% 63% 3% 90% 382%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 92% 23% 49% 32% 3% 30% 145%
Contains more Calcium +557.1%
Contains more Iron +88.5%
Contains more Magnesium +425%
Contains more Phosphorus +232.7%
Contains more Potassium +98%
Contains more Zinc +197.3%
Contains more Copper +163%

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
Peanut
7
:
Contains more Vitamin E +3370.8%
Contains more Vitamin B1 +869.7%
Contains more Vitamin B2 +575%
Contains more Vitamin B3 +2134.4%
Contains more Vitamin B5 +489%
Contains more Vitamin B6 +544.4%
Contains more Folate +823.1%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 167% 0% 0% 160% 32% 227% 107% 81% 180% 0% 0%
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 E +3370.8%
Contains more Vitamin B1 +869.7%
Contains more Vitamin B2 +575%
Contains more Vitamin B3 +2134.4%
Contains more Vitamin B5 +489%
Contains more Vitamin B6 +544.4%
Contains more Folate +823.1%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%

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.
Peanut 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 Peanut Coconut Opinion
Net carbs 7.63g 6.23g Peanut
Protein 25.8g 3.33g Peanut
Fats 49.24g 33.49g Peanut
Carbs 16.13g 15.23g Peanut
Calories 567kcal 354kcal Peanut
Starch g g
Fructose g g
Sugar 4.72g 6.23g Peanut
Fiber 8.5g 9g Coconut
Calcium 92mg 14mg Peanut
Iron 4.58mg 2.43mg Peanut
Magnesium 168mg 32mg Peanut
Phosphorus 376mg 113mg Peanut
Potassium 705mg 356mg Peanut
Sodium 18mg 20mg Peanut
Zinc 3.27mg 1.1mg Peanut
Copper 1.144mg 0.435mg Peanut
Vitamin A 0IU 0IU
Vitamin E 8.33mg 0.24mg Peanut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 3.3mg Coconut
Vitamin B1 0.64mg 0.066mg Peanut
Vitamin B2 0.135mg 0.02mg Peanut
Vitamin B3 12.066mg 0.54mg Peanut
Vitamin B5 1.767mg 0.3mg Peanut
Vitamin B6 0.348mg 0.054mg Peanut
Folate 240µg 26µg Peanut
Vitamin B12 0µg 0µg
Vitamin K 0µg 0.2µg Coconut
Tryptophan 0.25mg 0.039mg Peanut
Threonine 0.883mg 0.121mg Peanut
Isoleucine 0.907mg 0.131mg Peanut
Leucine 1.672mg 0.247mg Peanut
Lysine 0.926mg 0.147mg Peanut
Methionine 0.317mg 0.062mg Peanut
Phenylalanine 1.377mg 0.169mg Peanut
Valine 1.082mg 0.202mg Peanut
Histidine 0.652mg 0.077mg Peanut
Cholesterol 0mg 0mg
Trans Fat 0g g Coconut
Saturated Fat 6.279g 29.698g Peanut
Monounsaturated Fat 24.426g 1.425g Peanut
Polyunsaturated fat 15.558g 0.366g Peanut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut 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
79
Peanut
8
Coconut
Mineral Summary Score
127
Peanut
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
155%
Peanut
20%
Coconut
Carbohydrates
16%
Peanut
15%
Coconut
Fats
227%
Peanut
155%
Coconut

Comparison summary

Which food is lower in Sugar?
Peanut
Peanut is lower in Sugar (difference - 1.51g)
Which food contains less Sodium?
Peanut
Peanut contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Peanut
Peanut is lower in Saturated Fat (difference - 23.419g)
Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 46)
Which food is richer in minerals?
Peanut
Peanut is relatively richer in minerals
Which food is richer in vitamins?
Peanut
Peanut is relatively richer in vitamins
Which food is cheaper?
Coconut
Coconut is cheaper (difference - $0.2)
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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.