Nuts Coconut Meat (Raw)vsNuts Pecans
Nuts Coconut Meat (Raw) has 354 calories and 3.3g protein per 100g. Nuts Pecans has 691 calories and 9.2g protein per 100g Nuts Pecans has more protein, Nuts Coconut Meat (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Nuts Coconut Meat (Raw) vs Nuts Pecans
Go with Nuts Coconut Meat (Raw) at just 354 kcal per 100g — 49% fewer calories.
Nuts Pecans is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Nuts Pecans provides 410mg of potassium per 100g — important for muscle function and hydration.
Nuts Pecans provides 70mg of calcium per 100g — a much better source for bone health.
Nuts Pecans edges ahead overall with more protein, less saturated fat, more potassium — the more nutritious option for everyday eating.
⚠️Things to Watch
Nuts Coconut Meat (Raw)
High in saturated fat with 29.7g per 100g, which is worth watching if you are managing heart health or cholesterol.
Nuts Pecans
High in saturated fat with 6.18g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 691 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Nuts Coconut Meat | Nuts Pecans | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 354kcal18% | 691kcal35% | <0.1kcal |
| Protein | 3.3g7% | 9.2g18% | <0.1g |
| Total Fat | 34g43% | 72g92% | <0.1g |
| Saturated Fat | 30g149% | 6.2g31% | +24g |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 15g6% | 14g5% | +1.3g |
| Dietary Fiber | 9.0g32% | 9.6g34% | <0.1g |
| Sugars | 6.2g | 4.0g | +2.3g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 3.0mcg0% | <0.1mcg |
| Vitamin C | 3.3mg4% | 1.1mg1% | +2.2mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.24mg2% | 1.4mg9% | <0.1mg |
| Vitamin K | 0.20mcg0% | 3.5mcg3% | <0.1mcg |
| Vitamin B6 | <0.1mg3% | 0.21mg12% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 26mcg7% | 22mcg6% | +4.0mcg |
| Thiamin (B1) | <0.1mg6% | 0.66mg55% | <0.1mg |
| Riboflavin (B2) | <0.1mg2% | 0.13mg10% | <0.1mg |
| Niacin (B3) | 0.54mg3% | 1.2mg7% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 20mg1% | 0mg0% | +20mg |
| Calcium | 14mg1% | 70mg5% | <0.1mg |
| Iron | 2.4mg14% | 2.5mg14% | <0.1mg |
| Potassium | 356mg8% | 410mg9% | <0.1mg |
| Phosphorus | 113mg9% | 277mg22% | <0.1mg |
| Magnesium | 32mg8% | 121mg29% | <0.1mg |
| Zinc | 1.1mg10% | 4.5mg41% | <0.1mg |
| Copper | 0.43mg48% | 1.2mg133% | <0.1mg |
| Manganese | 1.5mg65% | 4.5mg196% | <0.1mg |
| Selenium | 10mcg18% | 3.8mcg7% | +6.3mcg |
🔬Nutritional Analysis
Calories: Nuts Coconut Meat (Raw) is significantly lower in calories at just 354 kcal per 100g compared to 691 kcal for Nuts Pecans — that's 95% fewer calories, making Nuts Coconut Meat (Raw) the better choice for calorie-conscious diets.
Protein: Nuts Pecans provides more protein with 9.17g versus 3.33g per 100g. In terms of protein-to-calorie efficiency, Nuts Pecans offers better value for building and maintaining muscle.
Fat: Nuts Coconut Meat (Raw) is the leaner option with 33.5g of total fat per 100g compared to 72g. Nuts Pecans has less saturated fat (6.18g vs 29.7g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Nuts Pecans: 3mcg vs 0mcg), Vitamin K (Nuts Pecans: 3.5mcg vs 0.2mcg), Thiamin (B1) (Nuts Pecans: 0.66mg vs 0.066mg).
Key Minerals: Notable mineral differences include Sodium (Nuts Coconut Meat (Raw): 20mg vs 0mg), Calcium (Nuts Pecans: 70mg vs 14mg), Zinc (Nuts Pecans: 4.53mg vs 1.1mg).
Diet Suitability: Both fit a low-sodium diet. Both fit a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Nuts Coconut Meat (Raw) or Nuts Pecans?
- Nuts Pecans has more protein with 9.17g per 100g compared to 3.33g for Nuts Coconut Meat (Raw).
- Which is lower in calories, Nuts Coconut Meat (Raw) or Nuts Pecans?
- Nuts Coconut Meat (Raw) is lower in calories with 354 kcal per 100g versus 691 kcal.
- Is Nuts Coconut Meat (Raw) or Nuts Pecans healthier?
- It depends on your goals. Nuts Coconut Meat (Raw) has 354 calories and 3.33g protein per 100g, while Nuts Pecans has 691 calories and 9.17g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Nuts Coconut Meat (Raw) or Nuts Pecans?
- Nuts Coconut Meat (Raw) is leaner with 33.5g of fat per 100g compared to 72g.
- Which has more fiber, Nuts Coconut Meat (Raw) or Nuts Pecans?
- Nuts Pecans has more fiber with 9.6g per 100g compared to 9g.