Coconut vs Walnuts: Nutrition Comparison
Where is more calories, protein, carbs - what is more healthy?
Walnuts vs Coconut: Nutrition Comparison
| per 100g | Coconut | Walnuts |
|---|---|---|
| Calories | 354 | 654 |
| Carbohydrates | 15.23 g | 13.71 g |
| Fat | 33.49 g | 65.21 g |
| Dietary fiber | 9 g | 6.7 g |
| Protein | 3.3 g | 15.23 g |
| Calcium | 14 mg | 98 mg |
| Iron | 2.43 mg | 2.9 mg |
| Magnessium | 32 mg | 158 mg |
| Phosphorus | 113 mg | 346 mg |
| Potassium | 356 mg | 441 mg |
| Sodium | 20 mg | 2 mg |
| Zink | 1.1 mg | 3.09 mg |
| Vitaminium B1 (Thiamine) | 0.066 mg | 0.341 mg |
| Vitaminium B2 (riboflavin) | 0.02 mg | 0.15 mg |
| Vitaminium B3 (Niacin) | 0.54 mg | 1.125 mg |
| Vitaminium B5 | 0.3 mg | 0.57 mg |
| Vitaminium B6 | 0.054 mg | 0.537 mg |
| Vitaminium B9 (Folic acid) | 26 mg | 98 mg |
| Vitaminium C | 3.3 mg | 1.3 mg |
| Vitaminium E | 0.24 mg | 20.83 mg |
| Vitaminium K | 0.2 mg | 2.7 mg |
Less Calories in Coconut
At first glance, you can see that in coconut is much less calories than in walnuts.
Coconut has 354 kcal per 100g and walnuts 654 kcal per 100g so it is pretty easy to calculate that the difference is about 85%.
In coconut and in walnuts most calories came from fat.
See tables below to compare coconut with walnuts in details.
Coconut And Walnuts Nutrition Difference
- Calories:
walnuts - 85% more than coconut - Carbohydrates:
coconut - 11% more than walnuts - Fat:
walnuts - 95% more than coconut - Dietary fiber:
coconut - 34% more than walnuts - Protein:
walnuts - 362% more than coconut
Less protein in coconut
It is aslo easy to see see that in coconut is less protein than in walnuts.
There is 15.23g per 100g of walnuts and 3.3g per 100g of coconut so using simple math we can see that difference is about 362%.
More carbohydrates in coconut
In coconut is more carbohydrates than in walnuts.
There is 13.71g/100g of carbohydrates in walnuts and 15.23g/100g in coconut so let me do the math for you again - difference is about 11%.
Less fat in coconut
In coconut is less fats than in walnuts.
The tables above show us that there is 65.21g/100g of fats in walnuts and 33.49g/100g in coconut. In this case difference is about 95%.
Coconut
354kcal- Calories354
- Carbohydrates15.23 g
- Fat33.49 g
- Dietary fiber9 g
- Protein3.3 g
100g | ounce | single piece | tablespoon | teaspoon | cup | shredded
Calories source
- 16% CARBS.
- 4% PROTEIN
- 80% FAT
Walnuts
654kcal- Calories654
- Carbohydrates13.71 g
- Fat65.21 g
- Dietary fiber6.7 g
- Protein15.23 g
100g | ounce | single piece | handfull | cup | chopped | cup | half cup
Calories source
- 8% CARBS
- 9% PROTEIN
- 84% FAT
Vitamins: walnuts vs coconut
- Vitaminium B1 (Thiamine):
walnuts - 417% more than coconut - Vitaminium B2 (riboflavin):
walnuts - 650% more than coconut - Vitaminium B3 (Niacin):
walnuts - 108% more than coconut - Vitaminium B5:
walnuts - 90% more than coconut - Vitaminium B6:
walnuts - 894% more than coconut - Vitaminium B9 (Folic acid):
walnuts - 277% more than coconut - Vitaminium C:
coconut - 154% more than walnuts - Vitaminium E:
walnuts - 8579% more than coconut - Vitaminium K:
walnuts - 1250% more than coconut
Minerals: coconut vs walnuts
- Calcium:
walnuts - 600% more than coconut - Iron:
walnuts - 19% more than coconut - Magnessium:
walnuts - 394% more than coconut - Phosphorus:
walnuts - 206% more than coconut - Potassium:
walnuts - 24% more than coconut - Sodium:
coconut - 900% more than walnuts - Zink:
walnuts - 181% more than coconut
Compares of coconut
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- Coconut vs Brazil Nuts
- Coconut vs Cashew Nuts
- Coconut vs Macadamia Nuts
- Coconut vs Peanuts
- Coconut vs Pecan
- see all compares of coconut
Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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