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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 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.

Infographic

Walnut 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.
Walnut
Walnut
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
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.
Walnut
Walnut
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 4.3% 0% 0.33% 14% 85% 35% 21% 34% 124% 0% 6.8% 74%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 11% 0% 0% 4.8% 17% 4.6% 10% 18% 12% 0% 0.5% 20%
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 Vitamin CVitamin C +153.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Walnut Coconut 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%
Fiber 6.7g 9g 9%
Selenium 4.9µg 10.1µg 9%
Calcium 98mg 14mg 8%
Iron 2.91mg 2.43mg 6%
Vitamin B5 0.57mg 0.3mg 5%
Choline 39.2mg 12.1mg 5%
Vitamin B3 1.125mg 0.54mg 4%
Potassium 441mg 356mg 3%
Vitamin E 0.7mg 0.24mg 3%
Vitamin C 1.3mg 3.3mg 2%
Vitamin K 2.7µg 0.2µg 2%
Carbs 13.71g 15.23g 1%
Sodium 2mg 20mg 1%
Protein per 100 calories 2.3g 0.94g N/A
Calories per 10 g protein 429kcal 1063kcal N/A
Weight per 100 calories 15g 28g N/A
Unsaturated / Saturated Fat ratio 9.2 0.06 N/A
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
Walnut
Walnut
3
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
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 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
Walnut
Walnut
3
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -79.4%
Contains more Mono. FatMonounsaturated fat +526.9%
Contains more Poly. FatPolyunsaturated fat +12789.1%

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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. 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.