Coconut vs Walnuts: Nutrition, Calories & Protein Compared



Coconut - calories, kcal, weight, nutrition
Coconut - calories, kcal, weight, nutrition

Coconut vs Walnuts
Nutrition Facts

Coconut
Serving size:
  change
one coconut (390g)tablespoon (15g)teaspoon (5g)cup, shredded (80g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Walnuts
Serving size:
  change
one walnuts (5g)handful (35g)cup, chopped (125g)cup (106g)half cup (53g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Coconut vs Walnuts 100g Compare


per 100gCoconutWalnuts
Calories354 654
Carbohydrates15.23 g13.71 g
Fat33.49 g65.21 g
Dietary fiber9 g6.7 g
Protein3.3 g15.23 g
Calcium14 mg98 mg
Iron2.43 mg2.9 mg
Magnessium32 mg158 mg
Phosphorus113 mg346 mg
Potassium356 mg441 mg
Sodium20 mg2 mg
Zink1.1 mg3.09 mg
Vitaminium B1 (Thiamine)0.066 mg0.341 mg
Vitaminium B2 (riboflavin)0.02 mg0.15 mg
Vitaminium B3 (Niacin)0.54 mg1.125 mg
Vitaminium B50.3 mg0.57 mg
Vitaminium B60.054 mg0.537 mg
Vitaminium B9 (Folic acid)26 mg98 mg
Vitaminium C3.3 mg1.3 mg
Vitaminium E0.24 mg20.83 mg
Vitaminium K0.2 µg2.7 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

354kcal

Calories source

  • 16% CARBS.
  • 4% PROTEIN
  • 80% FAT

Walnuts 100g

654kcal

Calories source

  • 8% CARBS
  • 9% PROTEIN
  • 84% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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