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Walnut vs. Coconut milk — In-Depth Nutrition Comparison

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Important differences between Walnut and Coconut milk

  • Coconut milk has less Copper, Manganese, Vitamin B6, Phosphorus, Magnesium, Vitamin B1, Zinc, Folate, and Fiber.
  • Walnut's daily need coverage for Copper is 147% more.
  • Walnut has 16 times more Vitamin B6 than Coconut milk. Walnut has 0.537mg of Vitamin B6, while Coconut milk has 0.033mg.
  • Walnut is lower in Saturated Fat.

The food varieties used in the comparison are Nuts, walnuts, english and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Walnut vs Coconut milk 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.
Contains more Calcium +512.5%
Contains more Iron +77.4%
Contains more Magnesium +327%
Contains more Phosphorus +246%
Contains more Potassium +67.7%
Contains less Sodium -86.7%
Contains more Zinc +361.2%
Contains more Copper +496.2%
Contains more Manganese +272.7%
Contains more Selenium +26.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 62% 27% 43% 24% 2% 19% 89% 120% 34%
Contains more Calcium +512.5%
Contains more Iron +77.4%
Contains more Magnesium +327%
Contains more Phosphorus +246%
Contains more Potassium +67.7%
Contains less Sodium -86.7%
Contains more Zinc +361.2%
Contains more Copper +496.2%
Contains more Manganese +272.7%
Contains more Selenium +26.5%

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
9
:
Contains more Vitamin A +∞%
Contains more Vitamin E +366.7%
Contains more Vitamin B1 +1211.5%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +48%
Contains more Vitamin B5 +211.5%
Contains more Vitamin B6 +1527.3%
Contains more Folate +512.5%
Contains more Vitamin K +2600%
Contains more Vitamin C +115.4%
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% 3% 0% 10% 7% 0% 15% 11% 8% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +366.7%
Contains more Vitamin B1 +1211.5%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +48%
Contains more Vitamin B5 +211.5%
Contains more Vitamin B6 +1527.3%
Contains more Folate +512.5%
Contains more Vitamin K +2600%
Contains more Vitamin C +115.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +565.1%
Contains more Fats +173.5%
Contains more Carbs +147.5%
Contains more Other +150.7%
Contains more Water +1561.4%
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
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more Protein +565.1%
Contains more Fats +173.5%
Contains more Carbs +147.5%
Contains more Other +150.7%
Contains more Water +1561.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -71%
Contains more Monounsaturated Fat +781%
Contains more Polyunsaturated fat +17974.3%
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
94% 5%
Saturated Fat: 21.14 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 0.261 g
Contains less Saturated Fat -71%
Contains more Monounsaturated Fat +781%
Contains more Polyunsaturated fat +17974.3%

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 milk
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 milk Opinion
Net carbs 7.01g 3.34g Walnut
Protein 15.23g 2.29g Walnut
Fats 65.21g 23.84g Walnut
Carbs 13.71g 5.54g Walnut
Calories 654kcal 230kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 2.61g 3.34g Walnut
Fiber 6.7g 2.2g Walnut
Calcium 98mg 16mg Walnut
Iron 2.91mg 1.64mg Walnut
Magnesium 158mg 37mg Walnut
Phosphorus 346mg 100mg Walnut
Potassium 441mg 263mg Walnut
Sodium 2mg 15mg Walnut
Zinc 3.09mg 0.67mg Walnut
Copper 1.586mg 0.266mg Walnut
Manganese 3.414mg 0.916mg Walnut
Selenium 4.9µg 6.2µg Coconut milk
Vitamin A 20IU 0IU Walnut
Vitamin A RAE 1µg 0µg Walnut
Vitamin E 0.7mg 0.15mg Walnut
Vitamin C 1.3mg 2.8mg Coconut milk
Vitamin B1 0.341mg 0.026mg Walnut
Vitamin B2 0.15mg 0mg Walnut
Vitamin B3 1.125mg 0.76mg Walnut
Vitamin B5 0.57mg 0.183mg Walnut
Vitamin B6 0.537mg 0.033mg Walnut
Folate 98µg 16µg Walnut
Vitamin K 2.7µg 0.1µg Walnut
Tryptophan 0.17mg 0.027mg Walnut
Threonine 0.596mg 0.083mg Walnut
Isoleucine 0.625mg 0.09mg Walnut
Leucine 1.17mg 0.17mg Walnut
Lysine 0.424mg 0.101mg Walnut
Methionine 0.236mg 0.043mg Walnut
Phenylalanine 0.711mg 0.116mg Walnut
Valine 0.753mg 0.139mg Walnut
Histidine 0.391mg 0.053mg Walnut
Saturated Fat 6.126g 21.14g Walnut
Monounsaturated Fat 8.933g 1.014g Walnut
Polyunsaturated fat 47.174g 0.261g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Coconut milk
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Walnut
5%
Coconut milk
Minerals Daily Need Coverage Score
152%
Walnut
42%
Coconut milk

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Walnut
Walnut is lower in Saturated Fat (difference - 15.014g)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 97)
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 milk
Coconut milk is cheaper (difference - $1)
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 milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.