Nuts Coconut Meat (Raw)vsNuts Walnuts
Nuts Coconut Meat (Raw) has 354 calories and 3.3g protein per 100g. Nuts Walnuts has 654 calories and 15g protein per 100g Nuts Walnuts 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 Walnuts
Go with Nuts Coconut Meat (Raw) at just 354 kcal per 100g — 46% fewer calories.
Nuts Walnuts packs 15.2g of protein per 100g (9% of calories from protein) — the better pick for muscle growth and recovery.
Nuts Walnuts is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
Nuts Walnuts provides 441mg of potassium per 100g — important for muscle function and hydration.
Nuts Walnuts provides 98mg of calcium per 100g — a much better source for bone health.
Nuts Walnuts edges ahead overall with more protein, less sugar, 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 Walnuts
High in saturated fat with 6.13g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 654 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 Walnuts English | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 354kcal18% | 654kcal33% | <0.1kcal |
| Protein | 3.3g7% | 15g30% | <0.1g |
| Total Fat | 34g43% | 65g84% | <0.1g |
| Saturated Fat | 30g149% | 6.1g31% | +24g |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 15g6% | 14g5% | +1.5g |
| Dietary Fiber | 9.0g32% | 6.7g24% | +2.3g |
| Sugars | 6.2g | 2.6g | +3.6g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 1.0mcg0% | <0.1mcg |
| Vitamin C | 3.3mg4% | 1.3mg1% | +2.0mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.24mg2% | 0.70mg5% | <0.1mg |
| Vitamin K | 0.20mcg0% | 2.7mcg2% | <0.1mcg |
| Vitamin B6 | <0.1mg3% | 0.54mg32% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 26mcg7% | 98mcg25% | <0.1mcg |
| Thiamin (B1) | <0.1mg6% | 0.34mg28% | <0.1mg |
| Riboflavin (B2) | <0.1mg2% | 0.15mg12% | <0.1mg |
| Niacin (B3) | 0.54mg3% | 1.1mg7% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 20mg1% | 2.0mg0% | +18mg |
| Calcium | 14mg1% | 98mg8% | <0.1mg |
| Iron | 2.4mg14% | 2.9mg16% | <0.1mg |
| Potassium | 356mg8% | 441mg9% | <0.1mg |
| Phosphorus | 113mg9% | 346mg28% | <0.1mg |
| Magnesium | 32mg8% | 158mg38% | <0.1mg |
| Zinc | 1.1mg10% | 3.1mg28% | <0.1mg |
| Copper | 0.43mg48% | 1.6mg177% | <0.1mg |
| Manganese | 1.5mg65% | 3.4mg148% | <0.1mg |
| Selenium | 10mcg18% | 4.9mcg9% | +5.2mcg |
🔬Nutritional Analysis
Calories: Nuts Coconut Meat (Raw) is significantly lower in calories at just 354 kcal per 100g compared to 654 kcal for Nuts Walnuts — that's 85% fewer calories, making Nuts Coconut Meat (Raw) the better choice for calorie-conscious diets.
Protein: Nuts Walnuts provides more protein with 15.2g versus 3.33g per 100g. In terms of protein-to-calorie efficiency, Nuts Walnuts 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 65.2g. Nuts Walnuts has less saturated fat (6.13g vs 29.7g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Nuts Walnuts: 1mcg vs 0mcg), Vitamin K (Nuts Walnuts: 2.7mcg vs 0.2mcg), Vitamin B6 (Nuts Walnuts: 0.537mg vs 0.054mg).
Key Minerals: Notable mineral differences include Sodium (Nuts Coconut Meat (Raw): 20mg vs 2mg), Calcium (Nuts Walnuts: 98mg vs 14mg), Magnesium (Nuts Walnuts: 158mg vs 32mg).
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 Walnuts?
- Nuts Walnuts has more protein with 15.2g per 100g compared to 3.33g for Nuts Coconut Meat (Raw).
- Which is lower in calories, Nuts Coconut Meat (Raw) or Nuts Walnuts?
- Nuts Coconut Meat (Raw) is lower in calories with 354 kcal per 100g versus 654 kcal.
- Is Nuts Coconut Meat (Raw) or Nuts Walnuts healthier?
- It depends on your goals. Nuts Coconut Meat (Raw) has 354 calories and 3.33g protein per 100g, while Nuts Walnuts has 654 calories and 15.2g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Nuts Coconut Meat (Raw) or Nuts Walnuts?
- Nuts Coconut Meat (Raw) is leaner with 33.5g of fat per 100g compared to 65.2g.
- Which has more fiber, Nuts Coconut Meat (Raw) or Nuts Walnuts?
- Nuts Coconut Meat (Raw) has more fiber with 9g per 100g compared to 6.7g.