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  6. Pili nuts vs. Coconut

Pili nuts vs. Coconut — In-Depth Nutrition Comparison

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How are Pili nuts and Coconut different?

  • Pili nuts have more Vitamin B1, Phosphorus, Magnesium, Copper, Manganese, Zinc, Iron, Calcium, and Folate than Coconut.
  • Daily need coverage for Vitamin B1 from Pili nuts is 71% higher.
  • Pili nuts contain 10 times more Calcium than Coconut. While Pili nuts contain 145mg of Calcium, Coconut contains only 14mg.
  • Coconut has less Saturated Fat.

Nuts, pilinuts, dried and Nuts, coconut meat, raw are the varieties used in this article.

Infographic

Pili nuts 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.
Pili nuts
Pili nuts
9
:
1
Coconut
Coconut
Contains more Calcium +935.7%
Contains more Iron +45.3%
Contains more Magnesium +843.8%
Contains more Phosphorus +408.8%
Contains more Potassium +42.4%
Contains less Sodium -85%
Contains more Zinc +170%
Contains more Copper +120.2%
Contains more Manganese +54.2%
Pili nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 133% 216% 247% 45% 1% 81% 320% 302% 0%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Contains more Calcium +935.7%
Contains more Iron +45.3%
Contains more Magnesium +843.8%
Contains more Phosphorus +408.8%
Contains more Potassium +42.4%
Contains less Sodium -85%
Contains more Zinc +170%
Contains more Copper +120.2%
Contains more Manganese +54.2%

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.
Pili nuts
Pili nuts
6
:
5
Coconut
Coconut
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1283.3%
Contains more Vitamin B2 +365%
Contains more Vitamin B5 +59.7%
Contains more Vitamin B6 +113%
Contains more Folate +130.8%
Contains more Vitamin C +450%
Equal in Vitamin B3 - 0.54
Pili nuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 2% 229% 22% 10% 29% 27% 45% 0% 0%
Coconut
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 B1 +1283.3%
Contains more Vitamin B2 +365%
Contains more Vitamin B5 +59.7%
Contains more Vitamin B6 +113%
Contains more Folate +130.8%
Contains more Vitamin C +450%
Equal in Vitamin B3 - 0.54

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pili nuts
Pili nuts
3
:
2
Coconut
Coconut
Contains more Protein +224.3%
Contains more Fats +137.5%
Contains more Other +202.1%
Contains more Carbs +282.7%
Contains more Water +1596.4%
Pili nuts
11% 80% 4% 3% 3%
Protein: 10.8 g
Fats: 79.55 g
Carbs: 3.98 g
Water: 2.77 g
Other: 2.9 g
Coconut
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 Protein +224.3%
Contains more Fats +137.5%
Contains more Other +202.1%
Contains more Carbs +282.7%
Contains more Water +1596.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pili nuts
Pili nuts
2
:
1
Coconut
Coconut
Contains more Monounsaturated Fat +2512.6%
Contains more Polyunsaturated fat +1977.9%
Equal in Saturated Fat - 29.698
Pili nuts
41% 49% 10%
Saturated Fat: 31.184 g
Monounsaturated Fat: 37.229 g
Polyunsaturated fat: 7.605 g
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Contains more Monounsaturated Fat +2512.6%
Contains more Polyunsaturated fat +1977.9%
Equal in Saturated Fat - 29.698

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pili nuts Coconut
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pili nuts Coconut Opinion
Net carbs 3.98g 6.23g Coconut
Protein 10.8g 3.33g Pili nuts
Fats 79.55g 33.49g Pili nuts
Carbs 3.98g 15.23g Coconut
Calories 719kcal 354kcal Pili nuts
Sugar 6.23g Pili nuts
Fiber 9g Coconut
Calcium 145mg 14mg Pili nuts
Iron 3.53mg 2.43mg Pili nuts
Magnesium 302mg 32mg Pili nuts
Phosphorus 575mg 113mg Pili nuts
Potassium 507mg 356mg Pili nuts
Sodium 3mg 20mg Pili nuts
Zinc 2.97mg 1.1mg Pili nuts
Copper 0.958mg 0.435mg Pili nuts
Manganese 2.313mg 1.5mg Pili nuts
Selenium 10.1µg Coconut
Vitamin A 41IU 0IU Pili nuts
Vitamin A RAE 2µg 0µg Pili nuts
Vitamin E 0.24mg Coconut
Vitamin C 0.6mg 3.3mg Coconut
Vitamin B1 0.913mg 0.066mg Pili nuts
Vitamin B2 0.093mg 0.02mg Pili nuts
Vitamin B3 0.519mg 0.54mg Coconut
Vitamin B5 0.479mg 0.3mg Pili nuts
Vitamin B6 0.115mg 0.054mg Pili nuts
Folate 60µg 26µg Pili nuts
Vitamin K 0.2µg Coconut
Tryptophan 0.189mg 0.039mg Pili nuts
Threonine 0.407mg 0.121mg Pili nuts
Isoleucine 0.483mg 0.131mg Pili nuts
Leucine 0.89mg 0.247mg Pili nuts
Lysine 0.369mg 0.147mg Pili nuts
Methionine 0.395mg 0.062mg Pili nuts
Phenylalanine 0.497mg 0.169mg Pili nuts
Valine 0.701mg 0.202mg Pili nuts
Histidine 0.255mg 0.077mg Pili nuts
Saturated Fat 31.184g 29.698g Coconut
Monounsaturated Fat 37.229g 1.425g Pili nuts
Polyunsaturated fat 7.605g 0.366g Pili nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pili nuts Coconut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
30%
Pili nuts
8%
Coconut
Minerals Daily Need Coverage Score
139%
Pili nuts
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Pili nuts
Pili nuts is lower in Sugar (difference - 6.23g)
Which food contains less Sodium?
Pili nuts
Pili nuts contains less Sodium (difference - 17mg)
Which food is lower in glycemic index?
Pili nuts
Pili nuts is lower in glycemic index (difference - 59)
Which food is cheaper?
Pili nuts
Pili nuts is cheaper (difference - $2.6)
Which food is richer in minerals?
Pili nuts
Pili nuts is relatively richer in minerals
Which food is lower in Saturated Fat?
Coconut
Coconut is lower in Saturated Fat (difference - 1.486g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Pili nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170590/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.