Nuts, coconut meat vs Nuts, pine nuts
Nutrition comparison per 100 g serving
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Nuts, pine nuts wins in 20 out of 29 nutrient categories
Nuts, coconut meat: 6
vs
Nuts, pine nuts: 20
(3 ties)
Overview
| Nutrient | Nuts, coconut meat | Nuts, pine nuts | Winner |
|---|---|---|---|
| Calories | 443 cal | 673 cal | |
| Protein | 3.4 g | 13.7 g | |
| Carbs | 40.9 g | 13.1 g | |
| Fat | 31.7 g | 68.4 g | |
| Fiber | 4.5 g | 3.7 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Nuts, coconut meat | Nuts, pine nuts | Winner |
|---|---|---|---|
| Choline, total | 0 MG | 55.8 MG | |
| Folate, total | 7 UG | 34 UG | |
| Niacin | 0.3 MG | 4.4 MG | |
| Pantothenic acid | 0.6 MG | 0.3 MG | |
| Riboflavin | 0.0 MG | 0.2 MG | |
| Thiamin | 0.0 MG | 0.4 MG | |
| Vitamin A, RAE | 0 UG | 1 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.2 MG | 0.1 MG | |
| Vitamin C, total ascorbic acid | 0 MG | 0.8 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0 MG | 9.3 MG | |
| Vitamin K (phylloquinone) | 0 UG | 53.9 UG |
Minerals
| Mineral | Nuts, coconut meat | Nuts, pine nuts | Winner |
|---|---|---|---|
| Calcium, Ca | 14 MG | 16 MG | |
| Copper, Cu | 0.3 MG | 1.3 MG | |
| Iron, Fe | 1.8 MG | 5.5 MG | |
| Magnesium, Mg | 49 MG | 251 MG | |
| Manganese, Mn | 2.2 MG | 8.8 MG | |
| Phosphorus, P | 103 MG | 575 MG | |
| Potassium, K | 324 MG | 597 MG | |
| Selenium, Se | 0 UG | 0.7 UG | |
| Sodium, Na | 20 MG | 2 MG | |
| Zinc, Zn | 1.6 MG | 6.5 MG |