Chestnuts vs Coconut Meat: Difference & Similarities
Chestnuts and coconut meat belong to the nuts and seeds food group, an important group for a healthy diet, as they provide a wide range of essential nutrients, such as protein, healthy fats, dietary fiber, and vitamins and minerals.
In this article, we’ll put a spotlight on chestnuts and coconut meat and compare their similarities and differences.
They both provide a variety of nutrients and are relatively high in calories, like other nuts and seeds.
Chestnuts (Castanea spp.) are a nut native to the temperate regions of the Northern Hemisphere.
These nuts have a sweet and slightly starchy flavor and are often used in sweet and savory dishes.
Chestnuts are a good source of nutrients, including protein, fiber, vitamins, and minerals.
They are lower in fat and calories compared to many other nuts and are a good source of complex carbohydrates, making them a good choice for those watching their carbohydrate intake.
There are many ways to incorporate chestnuts into your diet. They can be eaten raw or roasted and are often peeled and cooked before use.
Chestnuts are often used in sweet dishes, such as chestnut puree or chestnut flour, and used to make chestnut bread or pastries.
They can also be used in savory dishes, such as chestnut stuffing or soup.
Chestnuts are available fresh or canned and are often sold peeled or unpeeled. It is important to store chestnuts in the refrigerator or freezer to keep them fresh, as they can become rancid quickly.
If you’re looking for a tasty and nutritious nut to add to your diet, consider giving chestnuts a try.
They are versatile, flavorful, and can be easily incorporated into various dishes.
Chestnuts are an excellent source of Vitamin C.
They also contain a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin A, and Vitamin B3 (Niacin).
Coconut meat is the white, fleshy part of the coconut that is found inside the hard outer shell of the fruit.
Coconut meat has a slightly sweet and slightly nutty flavor and is often used in various sweet and savory dishes.
Coconut meat is a good source of nutrients, including fiber, protein, and various vitamins and minerals.
It is also a good source of healthy fats, including medium-chain triglycerides (MCTs), which are easily absorbed and used by the body for energy.
There are many ways to incorporate coconut meat into your diet. It can be eaten raw or used in cooking to replace other types of meat.
Coconut meat can be grated, shredded, or chopped and is often used in dishes such as curries, soups, and desserts.
Coconut meat is available in various forms, including dried, frozen, and canned.
Coconut meat is widely available and can be found at most grocery stores. It is important to store coconut meat in the refrigerator or freezer to keep it fresh.
If you’re looking for tasty and nutritious food to add to your diet, consider incorporating coconut meat into your cooking.
It is flavorful, versatile, and has various health benefits.
Coconut Meat are not an excellent source of any particular vitamin.
However, they contain Vitamin C, Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) in a small amount.
Chestnuts vs Coconut Meat Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing chestnuts vs coconut meat.
This comparison will start by comparing the caloric value of chestnuts and coconut meat and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.
Chestnuts vs Coconut Meat Calories
Nuts and seeds are generally high in calories; the same goes for chestnuts and coconut meat, so you should consume them in moderation.
According to the United States Department of Agriculture (USDA), a proper serving is one ounce, which is roughly equal to 1/4 cup or 28 grams.
To keep the portions under control, the amounts correspond to one serving size: 14 walnut halves, 16 cashews, 24 almonds, 28 peanuts, or 45 pistachios.
Comparing chestnuts vs coconut meat for weight loss, chestnuts are slightly lower in calories, with 63 calories per serving, compared to 99 calories per serving of coconut meat.
However, both chestnuts and coconut meat can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight. It’s just important to eat them in moderation.
Chestnuts vs Coconut Meat Protein
Nuts and seeds, including chestnuts and coconut meat, are an important source of plant-based protein.
Chestnuts offer around 25% more protein than coconut meat.
Chestnuts have 4.2 grams of protein per 100 grams (or 1.2g per serving), while coconut meat have 3.3 grams of protein per 100 grams (or 0.9g per serving).
Chestnuts vs Coconut Meat Carbs
Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.
It’s also important for people on a keto diet, so let’s compare the carbs content in chestnuts and coconut meat.
The total amount of carbohydrates is around 69% higher in chestnuts than in coconut meat. They have 49.1 grams per 100 grams, compared to 15.2 grams in coconut meat.
There’s less sugar in chestnuts than in coconut meat, 100% precisely.
One handful of chestnuts (28 grams) contains 0 grams of sugar, while the same amount of coconut meat contains 1.7 grams.
Lastly, let’s take a look at the dietary fiber in chestnuts and coconut meat.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 2.5 grams of fiber per portion, coconut meat are a better source of fiber than chestnuts which offer 0 grams per portion.
Chestnuts vs Coconut Meat Fats
Like the other nuts and seeds, fats in chestnuts and coconut meat are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.
Total fat in chestnuts and coconut meat:
- Chestnuts: 1.1 grams per 100 grams
- Coconut Meat: 33.5 per 100 grams
Speaking of saturated fats, chestnuts are 99% lower in saturated fats.
Chestnuts and coconut meat contain 0.2 grams and 29.7 grams of saturated fat per 100 grams, respectively.
Chestnuts vs Coconut Meat Vitamins Content
This section will discuss the vitamin content of chestnuts and coconut meat.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Chestnuts have a higher amount of vitamin E, and vitamin K.
However, coconut meat have a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).
Chestnuts and coconut meat contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins chestnuts and coconut meat contain side by side, so you can easily compare them.
|Vitamin B1 (Thiamine)
|Vitamin B2 (Riboflavin)
|Vitamin B3 (Niacin)
|Vitamin B5 (Pantothenic acid)
|Vitamin B6 (Pyroxidine)
|Vitamin B9 (Folate)
|Vitamin B12 (Cobalamin)
Chestnuts vs Coconut Meat Minerals Content
Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.
Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the chestnuts and coconut meat comparison focuses on their mineral content.
Chestnuts are a better source of copper, iron, phosphorus, selenium, sodium, and zinc than coconut meat.
On the other hand, coconut meat have a higher amount of calcium, magnesium, manganese, and potassium.
Chestnuts and coconut meat contain the same amount of fluoride.
Check out the table below to learn how chestnuts and coconut meat compare when it comes to mineral contents.
The Final Word
Chestnuts and coconut meat are highly nutritious and excellent sources of plant-based protein and healthy fats.
Although they are relatively high in calories, they are essential to a healthy, plant-based diet and are linked to many health benefits.
Both chestnuts and coconut meat are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.
Nuts and seeds are versatile foods, and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.
Nuts and seeds are versatile foods and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.
- It's written and or reviewed by an expert.
- We cite relevant studies and trusted sources.
- It's regularly updated.
Read more about our process and team.
- 9 Mistakes Even Seasoned Plant-Based Individuals Make
- Sunflower Seeds vs Broad (Fava) Beans: Which Is Healthier?
- Sunflower Seeds vs White Beans: Difference & Similarities
- Sunflower Seeds vs Pinto Beans: How Are They Different?
- Sunflower Seeds vs Kidney Beans: What’s The Difference?
- Sunflower Seeds vs Chickpea Flour: Which Is Better?