Coconut vs. Walnut
Nutrition comparison of Coconut and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut and walnut:
- Both coconut and walnut are high in calories, dietary fiber, iron, potassium and saturated fat.
- Walnut has more thiamin, riboflavin, Vitamin B6 and folate.
- Walnut is an excellent source of calcium and protein.
USDA sources for nutritional information: Coconut (Nuts, coconut meat, raw) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both coconut and walnut are high in calories. Walnut has 85% more calories than coconut - coconut has 354 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, coconut is lighter in protein, heavier in carbs and lighter in fat compared to walnut per calorie. Coconut has a macronutrient ratio of 4:16:80 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut | Walnut | |
|---|---|---|
| Protein | 4% | 9% |
| Carbohydrates | 16% | 8% |
| Fat | 80% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut and walnut contain similar amounts of carbs - coconut has 15.2g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Both coconut and walnut are high in dietary fiber. Coconut has 34% more dietary fiber than walnut - coconut has 9g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Coconut and walnut contain similar amounts of sugar - coconut has 6.2g of sugar per 100 grams and walnut has 2.6g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 357% more protein than coconut - coconut has 3.3g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Both coconut and walnut are high in saturated fat. Coconut has 385% more saturated fat than walnut - coconut has 29.7g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Vitamins
Vitamin C
Coconut and walnut contain similar amounts of Vitamin C - coconut has 3.3mg of Vitamin C per 100 grams and walnut has 1.3mg of Vitamin C.
Vitamin A
Walnut and coconut contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Coconut and walnut contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.
Vitamin K
Coconut and walnut contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, riboflavin, Vitamin B6 and folate. Both coconut and walnut contain significant amounts of niacin and pantothenic acid.
| Coconut | Walnut | |
|---|---|---|
| Thiamin | 0.066 MG | 0.341 MG |
| Riboflavin | 0.02 MG | 0.15 MG |
| Niacin | 0.54 MG | 1.125 MG |
| Pantothenic acid | 0.3 MG | 0.57 MG |
| Vitamin B6 | 0.054 MG | 0.537 MG |
| Folate | 26 UG | 98 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 600% more calcium than coconut - coconut has 14mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Both coconut and walnut are high in iron. Walnut has 20% more iron than coconut - coconut has 2.4mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Both coconut and walnut are high in potassium. Walnut has 24% more potassium than coconut - coconut has 356mg of potassium per 100 grams and walnut has 441mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than coconut per 100 grams.
| Coconut | Walnut | |
|---|---|---|
| linoleic acid | 0.366 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 0.366 G | 38.156 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Coconut g
()
|
Daily Values (%) |
Walnut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does coconut or walnut contain more calories in 100 grams?Both coconut and walnut are high in calories. Walnut has 90% more calories than coconut - coconut has 354 calories in 100g and walnut has 654 calories.
Does coconut or walnut contain more calcium?
Walnut is a rich source of calcium and it has 600% more calcium than coconut - coconut has 14mg of calcium in 100 grams and walnut has 98mg of calcium.
Does coconut or walnut contain more iron?
Both coconut and walnut are high in iron. Walnut has 20% more iron than coconut - coconut has 2.4mg of iron in 100 grams and walnut has 2.9mg of iron.
Does coconut or walnut contain more potassium?
Both coconut and walnut are high in potassium. Walnut has 20% more potassium than coconut - coconut has 356mg of potassium in 100 grams and walnut has 441mg of potassium.