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Walnut vs Coconut, dried (coco flakes): nutrition comparison

Per 100 g: 709 kcal for Walnut, versus 653 kcal for Coconut, dried (coco flakes), a difference of 56 kcal. The full breakdown, nutrient by nutrient, from the FSVO database V7.1.

Walnut

Nuts, seeds and oleaginous fruit100 g

Protein15.7 g 15.7 g

Fat67.3 g 67.3 g

Vitamin D0 µg 0 µg

Omega-37.5 g 7.5 g

Energy709 kcal 709 kcal

Protein+8.1 g

Fat+6 g

Vitamin Dequal

Omega-3+7.5 g

Energy+56 kcal

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

Highest saturated fat content

Coconut, dried (coco flakes) contains 46.8 g more saturated fat per 100 g.

Highest polyunsaturated content

Walnut contains 43.2 g more polyunsaturated per 100 g.

Highest folate content

Walnut contains 92 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	Walnut	Coconut, dried (coco flakes)
Macronutrients
Energy	709 kcal	653 kcal
Protein	15.7 g	7.6 g
Fat	67.3 g	61.3 g
of which saturated fat	6.5 g	53.3 g
of which polyunsaturated	43.6 g	0.4 g
of which omega-3	7.5 g	0 g
Carbohydrates	6.9 g	5.3 g
of which sugars	3 g	5.3 g
Dietary fibre	6.7 g	24.7 g
Water	4 g	3.3 g
Alcohol	0 g	0 g
Minerals
Calcium	78 mg	11 mg
Iron	2.6 mg	2.8 mg
Magnesium	140 mg	100 mg
Phosphorus	360 mg	180 mg
Potassium	420 mg	710 mg
Sodium	0 mg	19 mg
Zinc	2.7 mg	1.5 mg
Vitamins
Vitamin D	0 µg	0 µg
Vitamin B12	0 µg	0 µg
Vitamin C	1 mg	0 mg
Folate	112 µg	21 µg

Walnut vs Coconut, dried (coco flakes): nutrition comparison

Walnut

Coconut, dried (coco flakes)

Full comparison, nutrient by nutrient

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