Coconut vs Walnuts: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

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Marcin PiotrowiczMarcin Piotrowicz
Coconut - calories, kcal, weight, nutrition
Walnuts - calories, kcal, weight, nutrition

Coconut vs walnuts - where is more calories?

At first glance, you can see that in coconut is much more 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.

coconut or walnuts - where is more nutrients?

Coconut vs walnuts nutrition, vitamins and minerals

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 mg2.7 mg


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 %.


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 %.


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 %.

See tables below to compare coconut with walnuts in details.


  • Calories354
  • Carbohydrates15.23 g
  • Fat33.49 g
  • Dietary fiber9 g
  • Protein3.3 g
Coconut calories per:
100g | ounce | single piece | tablespoon | teaspoon | cup | shredded

Calories source

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


  • Calories654
  • Carbohydrates13.71 g
  • Fat65.21 g
  • Dietary fiber6.7 g
  • Protein15.23 g
Walnuts calories per:
100g | ounce | single piece | handfull | cup | chopped | cup | half cup

Calories source

  • 8% CARBS
  • 9% PROTEIN
  • 84% FAT

Vitamins: walnuts vs coconut

Minerals: coconut vs walnuts

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz creator
Healthy eating and living style 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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