Nuts Coconut Meat (Raw)vsNuts Pistachio Nuts (Raw)
Nuts Coconut Meat (Raw) has 354 calories and 3.3g protein per 100g. Nuts Pistachio Nuts (Raw) has 560 calories and 20g protein per 100g Nuts Pistachio Nuts (Raw) 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 Pistachio Nuts (Raw)
Go with Nuts Coconut Meat (Raw) at just 354 kcal per 100g — 37% fewer calories.
Nuts Pistachio Nuts (Raw) has both iron (3.9mg) and vitamin C (5.6mg) — vitamin C can boost iron absorption by up to 6x.
Nuts Pistachio Nuts (Raw) packs 20.2g of protein per 100g (14% of calories from protein) — the better pick for muscle growth and recovery.
Nuts Pistachio Nuts (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Nuts Pistachio Nuts (Raw) provides 1020mg of potassium per 100g — important for muscle function and hydration.
Nuts Pistachio Nuts (Raw) provides 105mg of calcium per 100g — a much better source for bone health.
⚠️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 Pistachio Nuts (Raw)
High in saturated fat with 5.91g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 560 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 Pistachio Nuts | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 354kcal18% | 560kcal28% | <0.1kcal |
| Protein | 3.3g7% | 20g40% | <0.1g |
| Total Fat | 34g43% | 45g58% | <0.1g |
| Saturated Fat | 30g149% | 5.9g30% | +24g |
| Trans Fat | — | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 15g6% | 27g10% | <0.1g |
| Dietary Fiber | 9.0g32% | 11g38% | <0.1g |
| Sugars | 6.2g | 7.7g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 26mcg3% | <0.1mcg |
| Vitamin C | 3.3mg4% | 5.6mg6% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.24mg2% | 2.9mg19% | <0.1mg |
| Vitamin K | 0.20mcg0% | — | — |
| Vitamin B6 | <0.1mg3% | 1.7mg100% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 26mcg7% | 51mcg13% | <0.1mcg |
| Thiamin (B1) | <0.1mg6% | 0.87mg73% | <0.1mg |
| Riboflavin (B2) | <0.1mg2% | 0.16mg12% | <0.1mg |
| Niacin (B3) | 0.54mg3% | 1.3mg8% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 20mg1% | 1.0mg0% | +19mg |
| Calcium | 14mg1% | 105mg8% | <0.1mg |
| Iron | 2.4mg14% | 3.9mg22% | <0.1mg |
| Potassium | 356mg8% | 1020mg22% | <0.1mg |
| Phosphorus | 113mg9% | 490mg39% | <0.1mg |
| Magnesium | 32mg8% | 121mg29% | <0.1mg |
| Zinc | 1.1mg10% | 2.2mg20% | <0.1mg |
| Copper | 0.43mg48% | 1.3mg144% | <0.1mg |
| Manganese | 1.5mg65% | 1.2mg52% | +0.30mg |
| Selenium | 10mcg18% | 7.0mcg13% | +3.1mcg |
🔬Nutritional Analysis
Calories: Nuts Coconut Meat (Raw) is significantly lower in calories at just 354 kcal per 100g compared to 560 kcal for Nuts Pistachio Nuts (Raw) — that's 58% fewer calories, making Nuts Coconut Meat (Raw) the better choice for calorie-conscious diets.
Protein: Nuts Pistachio Nuts (Raw) provides more protein with 20.2g versus 3.33g per 100g. In terms of protein-to-calorie efficiency, Nuts Pistachio Nuts (Raw) 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 45.3g. Nuts Pistachio Nuts (Raw) has less saturated fat (5.91g vs 29.7g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Nuts Pistachio Nuts (Raw): 26mcg vs 0mcg), Vitamin B6 (Nuts Pistachio Nuts (Raw): 1.7mg vs 0.054mg), Vitamin E (Nuts Pistachio Nuts (Raw): 2.86mg vs 0.24mg).
Key Minerals: Notable mineral differences include Sodium (Nuts Coconut Meat (Raw): 20mg vs 1mg), Calcium (Nuts Pistachio Nuts (Raw): 105mg vs 14mg), Phosphorus (Nuts Pistachio Nuts (Raw): 490mg vs 113mg).
Diet Suitability: Nuts Pistachio Nuts (Raw) fits a high-protein diet. 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 Pistachio Nuts (Raw)?
- Nuts Pistachio Nuts (Raw) has more protein with 20.2g per 100g compared to 3.33g for Nuts Coconut Meat (Raw).
- Which is lower in calories, Nuts Coconut Meat (Raw) or Nuts Pistachio Nuts (Raw)?
- Nuts Coconut Meat (Raw) is lower in calories with 354 kcal per 100g versus 560 kcal.
- Is Nuts Coconut Meat (Raw) or Nuts Pistachio Nuts (Raw) healthier?
- It depends on your goals. Nuts Coconut Meat (Raw) has 354 calories and 3.33g protein per 100g, while Nuts Pistachio Nuts (Raw) has 560 calories and 20.2g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Nuts Coconut Meat (Raw) or Nuts Pistachio Nuts (Raw)?
- Nuts Coconut Meat (Raw) is leaner with 33.5g of fat per 100g compared to 45.3g.
- Which has more fiber, Nuts Coconut Meat (Raw) or Nuts Pistachio Nuts (Raw)?
- Nuts Pistachio Nuts (Raw) has more fiber with 10.6g per 100g compared to 9g.