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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 4.3% 1.2% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Calories 654kcal 354kcal Walnut
Protein 15.23g 3.33g Walnut
Fats 65.21g 33.49g Walnut
Vitamin C 1.3mg 3.3mg Coconut
Net carbs 7.01g 6.23g Walnut
Carbs 13.71g 15.23g Coconut
Magnesium 158mg 32mg Walnut
Calcium 98mg 14mg Walnut
Potassium 441mg 356mg Walnut
Iron 2.91mg 2.43mg Walnut
Sugar 2.61g 6.23g Walnut
Fiber 6.7g 9g Coconut
Copper 1.586mg 0.435mg Walnut
Zinc 3.09mg 1.1mg Walnut
Starch 0.06g Walnut
Phosphorus 346mg 113mg Walnut
Sodium 2mg 20mg Walnut
Vitamin A 20IU 0IU Walnut
Vitamin A RAE 1µg 0µg Walnut
Vitamin E 0.7mg 0.24mg Walnut
Manganese 3.414mg 1.5mg Walnut
Selenium 4.9µg 10.1µg 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
Vitamin K 2.7µg 0.2µg Walnut
Folate 98µg 26µg Walnut
Choline 39.2mg 12.1mg Walnut
Saturated Fat 6.126g 29.698g Walnut
Monounsaturated Fat 8.933g 1.425g Walnut
Polyunsaturated fat 47.174g 0.366g 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
Fructose 0.09g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Coconut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
Walnut
8%
Coconut
Minerals Daily Need Coverage Score
152%
Walnut
63%
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

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.