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Coconut, dried (coco flakes) vs Seeds, kernels, nuts (average), unsalted: nutrition comparison

Per 100 g: 653 kcal for Coconut, dried (coco flakes), versus 618 kcal for Seeds, kernels, nuts (average), unsalted, a difference of 35 kcal. The full breakdown, nutrient by nutrient, from the FSVO database V7.1.

Coconut, dried (coco flakes)

Nuts, seeds and oleaginous fruit100 g

Protein7.6 g 7.6 g

Fat61.3 g 61.3 g

Vitamin D0 µg 0 µg

Omega-30 g 0 g

Energy653 kcal 653 kcal

Protein−13.2 g

Fat+8.4 g

Vitamin Dequal

Omega-3−1.9 g

Energy+35 kcal

Seeds, kernels, nuts (average), unsalted

Nuts, seeds and oleaginous fruit100 g

Protein20.8 g 20.8 g

Fat52.9 g 52.9 g

Vitamin D0 µg 0 µg

Omega-31.9 g 1.9 g

Energy618 kcal 618 kcal

Highest saturated fat content

Coconut, dried (coco flakes) contains 45.7 g more saturated fat per 100 g.

Highest phosphorus content

Seeds, kernels, nuts (average), unsalted contains 260 mg more phosphorus per 100 g.

Highest folate content

Seeds, kernels, nuts (average), unsalted contains 62 µg more folate per 100 g.

Full comparison, nutrient by nutrient

Per 100 g. In green: the higher of the two contents. “n/a”: not available in the source.

Per 100 g	Coconut, dried (coco flakes)	Seeds, kernels, nuts (average), unsalted
Macronutrients
Energy	653 kcal	618 kcal
Protein	7.6 g	20.8 g
Fat	61.3 g	52.9 g
of which saturated fat	53.3 g	7.6 g
of which polyunsaturated	0.4 g	15 g
of which omega-3	0 g	1.9 g
Carbohydrates	5.3 g	9.4 g
of which sugars	5.3 g	4.3 g
Dietary fibre	24.7 g	10.1 g
Water	3.3 g	9.9 g
Alcohol	0 g	0 g
Minerals
Calcium	11 mg	160 mg
Iron	2.8 mg	3.6 mg
Magnesium	100 mg	210 mg
Phosphorus	180 mg	440 mg
Potassium	710 mg	670 mg
Sodium	19 mg	9 mg
Zinc	1.5 mg	3.5 mg
Vitamins
Vitamin D	0 µg	0 µg
Vitamin B12	0 µg	0 µg
Vitamin C	0 mg	1 mg
Folate	21 µg	82 µg

Coconut, dried (coco flakes) vs Seeds, kernels, nuts (average), unsalted: nutrition comparison

Coconut, dried (coco flakes)

Seeds, kernels, nuts (average), unsalted

Full comparison, nutrient by nutrient

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