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 for 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
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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 | +843.8% |
| Contains more CalciumCalcium | +935.7% |
| Contains more PotassiumPotassium | +42.4% |
| Contains more IronIron | +45.3% |
| Contains more CopperCopper | +120.2% |
| Contains more ZincZinc | +170% |
| Contains more PhosphorusPhosphorus | +408.8% |
| Contains less SodiumSodium | -85% |
| Contains more ManganeseManganese | +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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1283.3% |
| Contains more Vitamin B2Vitamin B2 | +365% |
| Contains more Vitamin B5Vitamin B5 | +59.7% |
| Contains more Vitamin B6Vitamin B6 | +113% |
| Contains more FolateFolate | +130.8% |
| Contains more Vitamin CVitamin C | +450% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Monounsaturated fat | 37.229g | 1.425g | 90% |
| Vitamin B1 | 0.913mg | 0.066mg | 71% |
| Fats | 79.55g | 33.49g | 71% |
| Phosphorus | 575mg | 113mg | 66% |
| Magnesium | 302mg | 32mg | 64% |
| Copper | 0.958mg | 0.435mg | 58% |
| Polyunsaturated fat | 7.605g | 0.366g | 48% |
| Fiber | 9g | 36% | |
| Manganese | 2.313mg | 1.5mg | 35% |
| Selenium | 10.1µg | 18% | |
| Calories | 719kcal | 354kcal | 18% |
| Zinc | 2.97mg | 1.1mg | 17% |
| Protein | 10.8g | 3.33g | 15% |
| Iron | 3.53mg | 2.43mg | 14% |
| Calcium | 145mg | 14mg | 13% |
| Folate | 60µg | 26µg | 9% |
| Saturated fat | 31.184g | 29.698g | 7% |
| Vitamin B2 | 0.093mg | 0.02mg | 6% |
| Vitamin B6 | 0.115mg | 0.054mg | 5% |
| Potassium | 507mg | 356mg | 4% |
| Carbs | 3.98g | 15.23g | 4% |
| Vitamin B5 | 0.479mg | 0.3mg | 4% |
| Vitamin C | 0.6mg | 3.3mg | 3% |
| Vitamin E | 0.24mg | 2% | |
| Choline | 12.1mg | 2% | |
| Sodium | 3mg | 20mg | 1% |
| Net carbs | 3.98g | 6.23g | N/A |
| Sugar | 6.23g | N/A | |
| Vitamin A | 2µg | 0µg | 0% |
| Vitamin B3 | 0.519mg | 0.54mg | 0% |
| Vitamin K | 0.2µg | 0% | |
| Tryptophan | 0.189mg | 0.039mg | 0% |
| Threonine | 0.407mg | 0.121mg | 0% |
| Isoleucine | 0.483mg | 0.131mg | 0% |
| Leucine | 0.89mg | 0.247mg | 0% |
| Lysine | 0.369mg | 0.147mg | 0% |
| Methionine | 0.395mg | 0.062mg | 0% |
| Phenylalanine | 0.497mg | 0.169mg | 0% |
| Valine | 0.701mg | 0.202mg | 0% |
| Histidine | 0.255mg | 0.077mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +224.3% |
| Contains more FatsFats | +137.5% |
| Contains more OtherOther | +202.1% |
| Contains more CarbsCarbs | +282.7% |
| Contains more WaterWater | +1596.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2512.6% |
| Contains more Poly. FatPolyunsaturated fat | +1977.9% |
~equal in
Saturated fat
~29.698g
