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 for 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.
- Walnut has a lower glycemic index (0) than coconut (59).
Nuts, walnuts, english and Nuts, coconut meat, raw are the varieties used in this article.
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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 | +393.8% |
| Contains more CalciumCalcium | +600% |
| Contains more PotassiumPotassium | +23.9% |
| Contains more IronIron | +19.8% |
| Contains more CopperCopper | +264.6% |
| Contains more ZincZinc | +180.9% |
| Contains more PhosphorusPhosphorus | +206.2% |
| Contains less SodiumSodium | -90% |
| Contains more ManganeseManganese | +127.6% |
| Contains more SeleniumSelenium | +106.1% |
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 | +191.7% |
| Contains more Vitamin B1Vitamin B1 | +416.7% |
| Contains more Vitamin B2Vitamin B2 | +650% |
| Contains more Vitamin B3Vitamin B3 | +108.3% |
| Contains more Vitamin B5Vitamin B5 | +90% |
| Contains more Vitamin B6Vitamin B6 | +894.4% |
| Contains more Vitamin KVitamin K | +1250% |
| Contains more FolateFolate | +276.9% |
| Contains more CholineCholine | +224% |
| Contains more Vitamin CVitamin C | +153.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 47.174g | 0.366g | 312% |
| Copper | 1.586mg | 0.435mg | 128% |
| Saturated fat | 6.126g | 29.698g | 107% |
| Manganese | 3.414mg | 1.5mg | 83% |
| Fats | 65.21g | 33.49g | 49% |
| Vitamin B6 | 0.537mg | 0.054mg | 37% |
| Phosphorus | 346mg | 113mg | 33% |
| Magnesium | 158mg | 32mg | 30% |
| Protein | 15.23g | 3.33g | 24% |
| Vitamin B1 | 0.341mg | 0.066mg | 23% |
| Monounsaturated fat | 8.933g | 1.425g | 19% |
| Zinc | 3.09mg | 1.1mg | 18% |
| Folate | 98µg | 26µg | 18% |
| Calories | 654kcal | 354kcal | 15% |
| Vitamin B2 | 0.15mg | 0.02mg | 10% |
| Selenium | 4.9µg | 10.1µg | 9% |
| Fiber | 6.7g | 9g | 9% |
| Calcium | 98mg | 14mg | 8% |
| Iron | 2.91mg | 2.43mg | 6% |
| Choline | 39.2mg | 12.1mg | 5% |
| Vitamin B5 | 0.57mg | 0.3mg | 5% |
| Vitamin B3 | 1.125mg | 0.54mg | 4% |
| Vitamin E | 0.7mg | 0.24mg | 3% |
| Potassium | 441mg | 356mg | 3% |
| Vitamin C | 1.3mg | 3.3mg | 2% |
| Vitamin K | 2.7µg | 0.2µg | 2% |
| Sodium | 2mg | 20mg | 1% |
| Carbs | 13.71g | 15.23g | 1% |
| Net carbs | 7.01g | 6.23g | N/A |
| Sugar | 2.61g | 6.23g | N/A |
| Starch | 0.06g | 0% | |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.17mg | 0.039mg | 0% |
| Threonine | 0.596mg | 0.121mg | 0% |
| Isoleucine | 0.625mg | 0.131mg | 0% |
| Leucine | 1.17mg | 0.247mg | 0% |
| Lysine | 0.424mg | 0.147mg | 0% |
| Methionine | 0.236mg | 0.062mg | 0% |
| Phenylalanine | 0.711mg | 0.169mg | 0% |
| Valine | 0.753mg | 0.202mg | 0% |
| Histidine | 0.391mg | 0.077mg | 0% |
| Fructose | 0.09g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +357.4% |
| Contains more FatsFats | +94.7% |
| Contains more OtherOther | +85.4% |
| Contains more CarbsCarbs | +11.1% |
| Contains more WaterWater | +1054.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -79.4% |
| Contains more Mono. FatMonounsaturated fat | +526.9% |
| Contains more Poly. FatPolyunsaturated fat | +12789.1% |
