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  6. Nuts, chestnuts, chinese, boiled and steamed vs. Coconut

Nuts, chestnuts, chinese, boiled and steamed vs. Coconut — In-Depth Nutrition Comparison

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How are nuts, chestnuts, chinese, boiled and steamed and coconut different?

  • Nuts, chestnuts, chinese, boiled, and steamed is higher in vitamin C, vitamin B6, vitamin B2, and magnesium; however, coconut is richer in copper, iron, manganese, and phosphorus.
  • Daily need coverage for saturated fat for coconut is 148% higher.
  • Nuts, chestnuts, chinese, boiled, and steamed contains 7 times more vitamin C than coconut. While nuts, chestnuts, chinese, boiled, and steamed contains 24.7mg of vitamin C, coconut contains only 3.3mg.
  • Nuts, chestnuts, chinese, boiled, and steamed has less saturated fat.

Nuts, chestnuts, chinese, boiled, and steamed and Nuts, coconut meat, raw are the varieties used in this article.

Infographic

Nuts, chestnuts, chinese, boiled and steamed vs Coconut infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 3.6% 27% 36% 83% 16% 28% 0.26% 143% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains more MagnesiumMagnesium +81.3%
Contains less SodiumSodium -90%
Contains more CalciumCalcium +16.7%
Contains more PotassiumPotassium +16.3%
Contains more IronIron +150.5%
Contains more CopperCopper +74.7%
Contains more ZincZinc +83.3%
Contains more PhosphorusPhosphorus +71.2%
Contains more ManganeseManganese +36.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 82% 2.3% 0% 0% 28% 28% 10% 23% 65% 0% 0% 35%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20%
Contains more Vitamin CVitamin C +648.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B2Vitamin B2 +515%
Contains more Vitamin B5Vitamin B5 +27%
Contains more Vitamin B6Vitamin B6 +420.4%
Contains more FolateFolate +76.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.54mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nuts, chestnuts, chinese, boiled and steamed Coconut DV% diff.
Saturated fat 0.112g 29.698g 134%
Fats 0.76g 33.49g 50%
Fiber 9g 36%
Vitamin C 24.7mg 3.3mg 24%
Copper 0.249mg 0.435mg 21%
Iron 0.97mg 2.43mg 18%
Manganese 1.097mg 1.5mg 18%
Selenium 10.1µg 18%
Vitamin B6 0.281mg 0.054mg 17%
Calories 153kcal 354kcal 10%
Vitamin B2 0.123mg 0.02mg 8%
Phosphorus 66mg 113mg 7%
Carbs 33.64g 15.23g 6%
Magnesium 58mg 32mg 6%
Zinc 0.6mg 1.1mg 5%
Folate 46µg 26µg 5%
Vitamin B1 0.11mg 0.066mg 4%
Monounsaturated fat 0.399g 1.425g 3%
Vitamin E 0.24mg 2%
Vitamin B5 0.381mg 0.3mg 2%
Choline 12.1mg 2%
Protein 2.88g 3.33g 1%
Potassium 306mg 356mg 1%
Sodium 2mg 20mg 1%
Vitamin A 7µg 0µg 1%
Polyunsaturated fat 0.197g 0.366g 1%
Net carbs 33.64g 6.23g N/A
Calcium 12mg 14mg 0%
Sugar 6.23g N/A
Vitamin B3 0.548mg 0.54mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.034mg 0.039mg 0%
Threonine 0.115mg 0.121mg 0%
Isoleucine 0.108mg 0.131mg 0%
Leucine 0.178mg 0.247mg 0%
Lysine 0.156mg 0.147mg 0%
Methionine 0.07mg 0.062mg 0%
Phenylalanine 0.13mg 0.169mg 0%
Valine 0.151mg 0.202mg 0%
Histidine 0.083mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 34% 62%
Protein: 2.88 g
Fats: 0.76 g
Carbs: 33.64 g
Water: 61.57 g
Other: 1.15 g
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more CarbsCarbs +120.9%
Contains more WaterWater +31%
Contains more OtherOther +19.8%
Contains more ProteinProtein +15.6%
Contains more FatsFats +4306.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 56% 28%
Saturated fat: Sat. Fat 0.112 g
Monounsaturated fat: Mono. Fat 0.399 g
Polyunsaturated fat: Poly. Fat 0.197 g
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +257.1%
Contains more Poly. FatPolyunsaturated fat +85.8%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Nuts, chestnuts, chinese, boiled and steamed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170166/nutrients
  2. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.