Nuts, coconut meat vs Nuts, coconut water (liquid from coconuts)
Nutrition comparison per 100 g serving
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Nuts, coconut meat wins in 19 out of 29 nutrient categories
Nuts, coconut meat: 19
vs
Nuts, coconut water (liquid from coconuts): 6
(4 ties)
Overview
| Nutrient | Nuts, coconut meat | Nuts, coconut water (liquid from coconuts) | Winner |
|---|---|---|---|
| Calories | 501 cal | 19 cal | |
| Protein | 2.9 g | 0.7 g | |
| Carbs | 47.7 g | 3.7 g | |
| Fat | 35.5 g | 0.2 g | |
| Fiber | 4.5 g | 1.1 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Nuts, coconut meat | Nuts, coconut water (liquid from coconuts) | Winner |
|---|---|---|---|
| Choline, total | 19.3 MG | 1.1 MG | |
| Folate, total | 8 UG | 3 UG | |
| Niacin | 0.5 MG | 0.1 MG | |
| Pantothenic acid | 0.7 MG | 0.0 MG | |
| Riboflavin | 0.0 MG | 0.1 MG | |
| Thiamin | 0.0 MG | 0.0 MG | |
| Vitamin A, RAE | 0 UG | 0 UG | Tie |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.3 MG | 0.0 MG | |
| Vitamin C, total ascorbic acid | 0.7 MG | 2.4 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0.4 MG | 0 MG | |
| Vitamin K (phylloquinone) | 0.3 UG | 0 UG |
Minerals
| Mineral | Nuts, coconut meat | Nuts, coconut water (liquid from coconuts) | Winner |
|---|---|---|---|
| Calcium, Ca | 15 MG | 24 MG | |
| Copper, Cu | 0.3 MG | 0.0 MG | |
| Iron, Fe | 1.9 MG | 0.3 MG | |
| Magnesium, Mg | 50 MG | 25 MG | |
| Manganese, Mn | 2.5 MG | 0.1 MG | |
| Phosphorus, P | 107 MG | 20 MG | |
| Potassium, K | 337 MG | 250 MG | |
| Selenium, Se | 16.7 UG | 1 UG | |
| Sodium, Na | 262 MG | 105 MG | |
| Zinc, Zn | 1.8 MG | 0.1 MG |