Coconut vs Walnuts: Nutrition, Calories & Protein Compared


Coconut vs Walnuts
Nutrition Facts
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Coconut vs Walnuts 100g Compare
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 µg | 2.7 µg |
Discover the Nutritional Gems: Coconut vs. Walnuts
When it comes to choosing between coconut and walnuts, you're not just selecting a snack; you're picking between two nutritional powerhouses, each with its unique benefits and fascinating facts. Coconuts, often associated with tropical paradises, are not only a refreshing treat but also a versatile ingredient in kitchens around the globe. On the other hand, walnuts, with their brain-like shape, have been symbolically linked to intelligence and are a staple in various cuisines for their rich, earthy flavor.
A Closer Look at Their Nutritional Profiles
Comparing the nutritional content of coconuts and walnuts reveals some interesting contrasts and similarities. Both are excellent sources of energy, with walnuts being higher in calories, providing 654 calories per 100 grams, compared to coconuts' 354 calories. This makes walnuts a dense energy source, ideal for those seeking to increase their calorie intake in a healthy manner.
When it comes to fats, coconuts are known for their significant saturated fat content, while walnuts are celebrated for their high levels of healthy fats, particularly omega-3 fatty acids. This difference highlights the unique health benefits they offer, with walnuts being particularly beneficial for heart health.
Both nuts are also rich in dietary fiber, though coconuts edge out slightly with 9 grams per 100 grams compared to walnuts' 6.7 grams. Fiber is crucial for digestive health, making both these options excellent for supporting a healthy gut.
Minerals and Vitamins: The Essentials for Your Body
Walnuts take the lead in mineral content, boasting higher levels of magnesium, phosphorus, potassium, and calcium, essential for bone health, muscle function, and nerve function. Coconuts, while lower in these minerals, still provide a beneficial amount, alongside their own set of vitamins such as vitamin C and small amounts of B vitamins.
One of the standout features of walnuts is their impressive vitamin E content, with 20.83 mg per 100 grams, making them an excellent choice for skin health and antioxidant protection. Coconuts, though lower in vitamin E, provide a unique combination of nutrients that support overall health and well-being.
Adding Flavor and Nutrition to Your Diet
Incorporating coconuts and walnuts into your diet can enhance both the flavor and nutritional value of your meals. Coconuts can be enjoyed fresh, as coconut water, or used in cooking and baking for a tropical twist. Walnuts, with their rich texture, make a great addition to salads, baked goods, or simply as a hearty snack.
Whether you choose coconuts for their refreshing taste and versatility or walnuts for their nutrient-dense profile and heart-healthy fats, both offer unique benefits that can contribute to a balanced and healthy diet. So why not enjoy both and reap the diverse nutritional rewards they bring?
Coconut 100g
354kcalCalories source
- 16% CARBS.
- 4% PROTEIN
- 80% FAT
Walnuts 100g
654kcalCalories source
- 8% CARBS
- 9% PROTEIN
- 84% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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