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Walnut vs Coconut - In-Depth Nutrition Comparison

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How are Walnut and Coconut different?

  • Walnut has more Copper, Manganese, Vitamin B6, Phosphorus, Magnesium, Vitamin B1, Zinc, Folate, and Vitamin B2 than Coconut.
  • Daily need coverage for Copper from Walnut is 128% higher.
  • Walnut contains 10 times more Vitamin B6 than Coconut. While Walnut contains 0.537mg of Vitamin B6, Coconut contains only 0.054mg.
  • Walnut has less Saturated Fat.

Nuts, walnuts, english and Nuts, coconut meat, raw are the varieties used in this article.

Infographic

Walnut vs Coconut 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Walnut
8
:
Contains more Calcium +600%
Contains more Iron +19.8%
Contains more Magnesium +393.8%
Contains more Phosphorus +206.2%
Contains more Potassium +23.9%
Contains less Sodium -90%
Contains more Zinc +180.9%
Contains more Copper +264.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 110% 113% 149% 39% 1% 85% 529%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 92% 23% 49% 32% 3% 30% 145%
Contains more Calcium +600%
Contains more Iron +19.8%
Contains more Magnesium +393.8%
Contains more Phosphorus +206.2%
Contains more Potassium +23.9%
Contains less Sodium -90%
Contains more Zinc +180.9%
Contains more Copper +264.6%

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
Walnut
9
:
Contains more Vitamin A +∞%
Contains more Vitamin E +191.7%
Contains more Vitamin B1 +416.7%
Contains more Vitamin B2 +650%
Contains more Vitamin B3 +108.3%
Contains more Vitamin B5 +90%
Contains more Vitamin B6 +894.4%
Contains more Folate +276.9%
Contains more Vitamin K +1250%
Contains more Vitamin C +153.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
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 E +191.7%
Contains more Vitamin B1 +416.7%
Contains more Vitamin B2 +650%
Contains more Vitamin B3 +108.3%
Contains more Vitamin B5 +90%
Contains more Vitamin B6 +894.4%
Contains more Folate +276.9%
Contains more Vitamin K +1250%
Contains more Vitamin C +153.8%

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.
Walnut 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 Walnut Coconut Opinion
Net carbs 7.01g 6.23g Walnut
Protein 15.23g 3.33g Walnut
Fats 65.21g 33.49g Walnut
Carbs 13.71g 15.23g Coconut
Calories 654kcal 354kcal Walnut
Starch 0.06g g Walnut
Fructose 0.09g g Walnut
Sugar 2.61g 6.23g Walnut
Fiber 6.7g 9g Coconut
Calcium 98mg 14mg Walnut
Iron 2.91mg 2.43mg Walnut
Magnesium 158mg 32mg Walnut
Phosphorus 346mg 113mg Walnut
Potassium 441mg 356mg Walnut
Sodium 2mg 20mg Walnut
Zinc 3.09mg 1.1mg Walnut
Copper 1.586mg 0.435mg Walnut
Vitamin A 20IU 0IU Walnut
Vitamin E 0.7mg 0.24mg Walnut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.3mg 3.3mg Coconut
Vitamin B1 0.341mg 0.066mg Walnut
Vitamin B2 0.15mg 0.02mg Walnut
Vitamin B3 1.125mg 0.54mg Walnut
Vitamin B5 0.57mg 0.3mg Walnut
Vitamin B6 0.537mg 0.054mg Walnut
Folate 98µg 26µg Walnut
Vitamin B12 0µg 0µg
Vitamin K 2.7µg 0.2µg Walnut
Tryptophan 0.17mg 0.039mg Walnut
Threonine 0.596mg 0.121mg Walnut
Isoleucine 0.625mg 0.131mg Walnut
Leucine 1.17mg 0.247mg Walnut
Lysine 0.424mg 0.147mg Walnut
Methionine 0.236mg 0.062mg Walnut
Phenylalanine 0.711mg 0.169mg Walnut
Valine 0.753mg 0.202mg Walnut
Histidine 0.391mg 0.077mg Walnut
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 6.126g 29.698g Walnut
Monounsaturated Fat 8.933g 1.425g Walnut
Polyunsaturated fat 47.174g 0.366g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut 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
33
Walnut
8
Coconut
Mineral Summary Score
131
Walnut
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
91%
Walnut
20%
Coconut
Carbohydrates
14%
Walnut
15%
Coconut
Fats
301%
Walnut
155%
Coconut

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 3.62g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Walnut
Walnut is lower in Saturated Fat (difference - 23.572g)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 59)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is cheaper?
Coconut
Coconut is cheaper (difference - $2.4)
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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.