Pine nuts vs. Coconut — In-Depth Nutrition Comparison
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Differences between pine nuts and coconut
- Coconut contains less manganese, copper, phosphorus, vitamin E, magnesium, zinc, vitamin K, iron, and vitamin B1 than pine nuts.
- Pine nuts' daily need coverage for manganese is 317% higher.
- Coconut contains 270 times less vitamin K than pine nuts. Pine nuts contain 53.9µg of vitamin K, while coconut contains 0.2µg.
- The amount of saturated fat in pine nuts is lower.
The food types used in this comparison are Nuts, pine nuts, dried and Nuts, coconut meat, raw.
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 | +684.4% |
| Contains more CalciumCalcium | +14.3% |
| Contains more PotassiumPotassium | +67.7% |
| Contains more IronIron | +127.6% |
| Contains more CopperCopper | +204.4% |
| Contains more ZincZinc | +486.4% |
| Contains more PhosphorusPhosphorus | +408.8% |
| Contains less SodiumSodium | -90% |
| Contains more ManganeseManganese | +486.8% |
| Contains more SeleniumSelenium | +1342.9% |
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 EVitamin E | +3787.5% |
| Contains more Vitamin B1Vitamin B1 | +451.5% |
| Contains more Vitamin B2Vitamin B2 | +1035% |
| Contains more Vitamin B3Vitamin B3 | +712.4% |
| Contains more Vitamin B6Vitamin B6 | +74.1% |
| Contains more Vitamin KVitamin K | +26850% |
| Contains more FolateFolate | +30.8% |
| Contains more CholineCholine | +361.2% |
| Contains more Vitamin CVitamin C | +312.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 8.802mg | 1.5mg | 317% |
| Polyunsaturated fat | 34.071g | 0.366g | 225% |
| Saturated fat | 4.899g | 29.698g | 113% |
| Copper | 1.324mg | 0.435mg | 99% |
| Phosphorus | 575mg | 113mg | 66% |
| Vitamin E | 9.33mg | 0.24mg | 61% |
| Fats | 68.37g | 33.49g | 54% |
| Magnesium | 251mg | 32mg | 52% |
| Zinc | 6.45mg | 1.1mg | 49% |
| Vitamin K | 53.9µg | 0.2µg | 45% |
| Monounsaturated fat | 18.764g | 1.425g | 43% |
| Iron | 5.53mg | 2.43mg | 39% |
| Vitamin B1 | 0.364mg | 0.066mg | 25% |
| Vitamin B3 | 4.387mg | 0.54mg | 24% |
| Fiber | 3.7g | 9g | 21% |
| Protein | 13.69g | 3.33g | 21% |
| Selenium | 0.7µg | 10.1µg | 17% |
| Calories | 673kcal | 354kcal | 16% |
| Vitamin B2 | 0.227mg | 0.02mg | 16% |
| Choline | 55.8mg | 12.1mg | 8% |
| Potassium | 597mg | 356mg | 7% |
| Vitamin B6 | 0.094mg | 0.054mg | 3% |
| Vitamin C | 0.8mg | 3.3mg | 3% |
| Folate | 34µg | 26µg | 2% |
| Sodium | 2mg | 20mg | 1% |
| Starch | 1.43g | 1% | |
| Carbs | 13.08g | 15.23g | 1% |
| Net carbs | 9.38g | 6.23g | N/A |
| Calcium | 16mg | 14mg | 0% |
| Sugar | 3.59g | 6.23g | N/A |
| Vitamin A | 1µg | 0µg | 0% |
| Vitamin B5 | 0.313mg | 0.3mg | 0% |
| Tryptophan | 0.107mg | 0.039mg | 0% |
| Threonine | 0.37mg | 0.121mg | 0% |
| Isoleucine | 0.542mg | 0.131mg | 0% |
| Leucine | 0.991mg | 0.247mg | 0% |
| Lysine | 0.54mg | 0.147mg | 0% |
| Methionine | 0.259mg | 0.062mg | 0% |
| Phenylalanine | 0.524mg | 0.169mg | 0% |
| Valine | 0.687mg | 0.202mg | 0% |
| Histidine | 0.341mg | 0.077mg | 0% |
| Fructose | 0.07g | 0% | |
| Omega-3 - ALA | 0.112g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.052g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.404g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +311.1% |
| Contains more FatsFats | +104.2% |
| Contains more OtherOther | +168.8% |
| Contains more CarbsCarbs | +16.4% |
| Contains more WaterWater | +1961% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -83.5% |
| Contains more Mono. FatMonounsaturated fat | +1216.8% |
| Contains more Poly. FatPolyunsaturated fat | +9209% |
