Coconut Oil vs. Pili Nut

Nutrition comparison of Coconut Oil and Pili Nut


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of coconut oil versus pili nut (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in coconut oil and pili nut:

  • Both pili nut and coconut oil are high in calories and saturated fat.
  • Pili nut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Pili nut is a great source of protein.
  • Pili nut is an excellent source of calcium, iron and potassium.
Detailed nutritional comparison of coconut oil and pili nut is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Coconut Oil (Oil, coconut) and Pili Nut (Nuts, pilinuts, dried) . Have a correction or suggestions? Shoot us an email.


Image of Coconut Oil src
Image of Pili Nut src

Calories and Carbs

calories

Both pili nut and coconut oil are high in calories. Coconut oil has 24% more calories than pili nut - pili nut has 719 calories per 100 grams and coconut oil has 892 calories.

For macronutrient ratios, coconut oil is lighter in protein, heavier in fat and similar to pili nut for carbs. Coconut oil has a macronutrient ratio of 0:0:100 and for pili nut, 6:2:92 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Coconut Oil Pili Nut
Protein ~ 6%
Carbohydrates ~ 2%
Fat 100% 92%
Alcohol ~ ~

carbohydrates

Both pili nut and coconut oil are low in carbohydrates - pili nut has 4g of total carbs per 100 grams and coconut oil does not contain significant amounts.

Protein

protein

Pili nut is a great source of protein and it has more protein than coconut oil - pili nut has 10.8g of protein per 100 grams and coconut oil does not contain significant amounts.

Fat

saturated fat

Both pili nut and coconut oil are high in saturated fat. Coconut oil has 164% more saturated fat than pili nut - pili nut has 31.2g of saturated fat per 100 grams and coconut oil has 82.5g of saturated fat.

trans fat

Both coconut oil and pili nut are low in trans fat - coconut oil has 0.03g of trans fat per 100 grams and pili nut does not contain significant amounts.

Vitamins

Vitamin C

Pili nut and coconut oil contain similar amounts of Vitamin C - pili nut has 0.6mg of Vitamin C per 100 grams and coconut oil does not contain significant amounts.

Vitamin A

Pili nut and coconut oil contain similar amounts of Vitamin A - pili nut has 2ug of Vitamin A per 100 grams and coconut oil does not contain significant amounts.

Vitamin E

Coconut oil and pili nut contain similar amounts of Vitamin E - coconut oil has 0.11mg of Vitamin E per 100 grams and pili nut does not contain significant amounts.

Vitamin K

Coconut oil and pili nut contain similar amounts of Vitamin K - coconut oil has 0.6ug of Vitamin K per 100 grams and pili nut does not contain significant amounts.

The B Vitamins

Pili nut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Coconut Oil Pili Nut
Thiamin ~ 0.913 MG
Riboflavin ~ 0.093 MG
Niacin ~ 0.519 MG
Pantothenic acid ~ 0.479 MG
Vitamin B6 ~ 0.115 MG
Folate ~ 60 UG

Minerals

calcium

Pili nut is an excellent source of calcium and it has 144 times more calcium than coconut oil - pili nut has 145mg of calcium per 100 grams and coconut oil has 1mg of calcium.

iron

Pili nut is an excellent source of iron and it has 69 times more iron than coconut oil - pili nut has 3.5mg of iron per 100 grams and coconut oil has 0.05mg of iron.

potassium

Pili nut is an excellent source of potassium and it has more potassium than coconut oil - pili nut has 507mg of potassium per 100 grams and coconut oil does not contain significant amounts.

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, pili nut has more linoleic acid than coconut oil per 100 grams.

Coconut Oil Pili Nut
other omega 6 0.076 G ~
linoleic acid 1.683 G 7.605 G
Total 1.759 G 7.605 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.

Note: The specific food items compared are: Coconut Oil (Oil, coconut) and Pili Nut (Nuts, pilinuts, dried) .

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FAQ

Does pili nut or coconut oil contain more calories in 100 grams?
Both pili nut and coconut oil are high in calories. Coconut oil has 20% more calories than pili nut - pili nut has 719 calories in 100g and coconut oil has 892 calories.

Does pili nut or coconut oil contain more calcium?
Pili nut is a rich source of calcium and it has 144 times more calcium than coconut oil - pili nut has 145mg of calcium in 100 grams and coconut oil has 1mg of calcium.

Does pili nut or coconut oil contain more iron?
Pili nut is an abundant source of iron and it has 69 times more iron than coconut oil - pili nut has 3.5mg of iron in 100 grams and coconut oil has 0.05mg of iron.

Does pili nut or coconut oil contain more potassium?
Pili nut is a rich source of potassium and it has more potassium than coconut oil - pili nut has 507mg of potassium in 100 grams and coconut oil does not contain significant amounts.

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