Nuts Coconut Meat (Raw)vsPeanuts All Types (Raw)
Nuts Coconut Meat (Raw) has 354 calories and 3.3g protein per 100g. Peanuts All Types (Raw) has 567 calories and 26g protein per 100g Peanuts All Types (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 Peanuts All Types (Raw)
Go with Nuts Coconut Meat (Raw) at just 354 kcal per 100g — 38% fewer calories.
Peanuts All Types (Raw) packs 25.8g of protein per 100g (18% of calories from protein) — the better pick for muscle growth and recovery.
Peanuts All Types (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
Peanuts All Types (Raw) provides 705mg of potassium per 100g — important for muscle function and hydration.
Peanuts All Types (Raw) provides 92mg of calcium per 100g — a much better source for bone health.
Peanuts All Types (Raw) has 4.6mg of iron per 100g — important for energy and preventing anemia.
⚠️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.
Peanuts All Types (Raw)
High in saturated fat with 6.28g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 567 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 | Peanuts All Types | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 354kcal18% | 567kcal28% | <0.1kcal |
| Protein | 3.3g7% | 26g52% | <0.1g |
| Total Fat | 34g43% | 49g63% | <0.1g |
| Saturated Fat | 30g149% | 6.3g31% | +23g |
| Trans Fat | — | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 15g6% | 16g6% | <0.1g |
| Dietary Fiber | 9.0g32% | 8.5g30% | +0.50g |
| Sugars | 6.2g | 4.7g | +1.5g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 3.3mg4% | 0mg0% | +3.3mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.24mg2% | 8.3mg56% | <0.1mg |
| Vitamin K | 0.20mcg0% | 0mcg0% | +0.20mcg |
| Vitamin B6 | <0.1mg3% | 0.35mg20% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 26mcg7% | 240mcg60% | <0.1mcg |
| Thiamin (B1) | <0.1mg6% | 0.64mg53% | <0.1mg |
| Riboflavin (B2) | <0.1mg2% | 0.14mg10% | <0.1mg |
| Niacin (B3) | 0.54mg3% | 12mg76% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 20mg1% | 18mg1% | +2.0mg |
| Calcium | 14mg1% | 92mg7% | <0.1mg |
| Iron | 2.4mg14% | 4.6mg25% | <0.1mg |
| Potassium | 356mg8% | 705mg15% | <0.1mg |
| Phosphorus | 113mg9% | 376mg30% | <0.1mg |
| Magnesium | 32mg8% | 168mg40% | <0.1mg |
| Zinc | 1.1mg10% | 3.3mg30% | <0.1mg |
| Copper | 0.43mg48% | 1.1mg127% | <0.1mg |
| Manganese | 1.5mg65% | 1.9mg84% | <0.1mg |
| Selenium | 10mcg18% | 7.2mcg13% | +2.9mcg |
🔬Nutritional Analysis
Calories: Nuts Coconut Meat (Raw) is significantly lower in calories at just 354 kcal per 100g compared to 567 kcal for Peanuts All Types (Raw) — that's 60% fewer calories, making Nuts Coconut Meat (Raw) the better choice for calorie-conscious diets.
Protein: Peanuts All Types (Raw) provides more protein with 25.8g versus 3.33g per 100g. In terms of protein-to-calorie efficiency, Peanuts All Types (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 49.2g. Peanuts All Types (Raw) has less saturated fat (6.28g vs 29.7g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Nuts Coconut Meat (Raw): 3.3mg vs 0mg), Vitamin K (Nuts Coconut Meat (Raw): 0.2mcg vs 0mcg), Vitamin E (Peanuts All Types (Raw): 8.33mg vs 0.24mg).
Key Minerals: Notable mineral differences include Calcium (Peanuts All Types (Raw): 92mg vs 14mg), Magnesium (Peanuts All Types (Raw): 168mg vs 32mg), Phosphorus (Peanuts All Types (Raw): 376mg vs 113mg).
Diet Suitability: Peanuts All Types (Raw) fits a high-protein diet. Both fit a low-sodium diet. Both fit a high-fiber diet.
🔗Related Comparisons
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❓Frequently Asked Questions
- Which has more protein, Nuts Coconut Meat (Raw) or Peanuts All Types (Raw)?
- Peanuts All Types (Raw) has more protein with 25.8g per 100g compared to 3.33g for Nuts Coconut Meat (Raw).
- Which is lower in calories, Nuts Coconut Meat (Raw) or Peanuts All Types (Raw)?
- Nuts Coconut Meat (Raw) is lower in calories with 354 kcal per 100g versus 567 kcal.
- Is Nuts Coconut Meat (Raw) or Peanuts All Types (Raw) healthier?
- It depends on your goals. Nuts Coconut Meat (Raw) has 354 calories and 3.33g protein per 100g, while Peanuts All Types (Raw) has 567 calories and 25.8g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Nuts Coconut Meat (Raw) or Peanuts All Types (Raw)?
- Nuts Coconut Meat (Raw) is leaner with 33.5g of fat per 100g compared to 49.2g.
- Which has more fiber, Nuts Coconut Meat (Raw) or Peanuts All Types (Raw)?
- Nuts Coconut Meat (Raw) has more fiber with 9g per 100g compared to 8.5g.