Coconut Meat vs Pili Nuts: How Do They Compare?
Coconut Meat and pili nuts 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 coconut meat and pili nuts and compare their similarities and differences.
They both provide a variety of nutrients and are relatively high in calories, like other nuts and seeds.
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.
Pili nuts (Canarium ovatum) are a type of nut that is native to the tropical rainforests of Southeast Asia and is now grown in other parts of the world.
These nuts have a slightly sweet and slightly nutty flavor, and are often used in both sweet and savory dishes.
Pili nuts are a good source of nutrients, including protein, fiber, and various vitamins and minerals.
They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.
There are many ways to incorporate pili nuts into your diet. They can be eaten raw or roasted, and are often used in baking or as a topping for salads and other dishes.
Pili nuts are not as widely available as other types of nuts and may be harder to find at grocery stores.
If you’re looking for a tasty and nutritious nut to add to your diet, consider giving pili nuts a try.
They are flavorful, versatile, and have a variety of health benefits.
Pili Nuts are an excellent source of Vitamin B1 (Thiamine).
They also contain a good amount of Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin), and Vitamin B6 (Pyroxidine).
Coconut Meat vs Pili Nuts Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing coconut meat vs pili nuts.
This comparison will start by comparing the caloric value of coconut meat and pili nuts and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.
|Coconut Meat||Pili Nuts|
|Energy||354 kcal||719 kcal|
|Carbs||15.2 g||3.98 g|
|Protein||3.33 g||10.8 g|
|Fat||33.5 g||79.55 g|
|Saturated Fat||29.7 g||31.184 g|
Coconut Meat vs Pili Nuts Calories
Nuts and seeds are generally high in calories; the same goes for coconut meat and pili nuts, 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 coconut meat vs pili nuts for weight loss, coconut meat are slightly lower in calories, with 99 calories per serving, compared to 201 calories per serving of pili nuts.
However, both coconut meat and pili nuts 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.
Coconut Meat vs Pili Nuts Protein
Nuts and seeds, including coconut meat and pili nuts, are an important source of plant-based protein.
Pili Nuts offer around 70% more protein than coconut meat.
Pili Nuts have 10.8 grams of protein per 100 grams (or 3g per serving), while coconut meat have 3.3 grams of protein per 100 grams (or 0.9g per serving).
Coconut Meat vs Pili Nuts 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 coconut meat and pili nuts.
The total amount of carbohydrates is around 74% higher in coconut meat than in pili nuts. They have 15.2 grams per 100 grams, compared to 4 grams in pili nuts.
There’s less sugar in pili nuts than in coconut meat, 100% precisely.
One handful of pili nuts (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 coconut meat and pili nuts.
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 pili nuts which offer 0 grams per portion.
Coconut Meat vs Pili Nuts Fats
Like the other nuts and seeds, fats in coconut meat and pili nuts are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.
Total fat in coconut meat and pili nuts:
- Coconut Meat: 33.5 grams per 100 grams
- Pili Nuts: 79.6 per 100 grams
Speaking of saturated fats, coconut meat are 5% lower in saturated fats.
Coconut Meat and pili nuts contain 29.7 grams and 31.2 grams of saturated fat per 100 grams, respectively.
Coconut Meat vs Pili Nuts Vitamins Content
This section will discuss the vitamin content of coconut meat and pili nuts.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Coconut Meat have a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).
However, pili nuts have a higher amount of vitamin C, vitamin B3 (Niacin), vitamin E, and vitamin K.
Coconut Meat and pili nuts contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins coconut meat and pili nuts contain side by side, so you can easily compare them.
|Coconut Meat||Pili Nuts|
|Vitamin A||0||41 IU|
|Vitamin C||3.3 mg||0.6 mg|
|Vitamin B1 (Thiamine)||0.066 mg||0.913 mg|
|Vitamin B2 (Riboflavin)||0.02 mg||0.093 mg|
|Vitamin B3 (Niacin)||0.54 mg||0.519 mg|
|Vitamin B5 (Pantothenic acid)||0.3 mg||0.479 mg|
|Vitamin B6 (Pyroxidine)||0.054 mg||0.115 mg|
|Vitamin B9 (Folate)||26 µg||60 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.24 mg||0|
|Vitamin K||0.2 µg||0|
Coconut Meat vs Pili Nuts 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 coconut meat and pili nuts comparison focuses on their mineral content.
Coconut Meat are a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc than pili nuts.
On the other hand, pili nuts have a higher amount of selenium, and sodium.
Coconut Meat and pili nuts contain the same amount of fluoride.
Check out the table below to learn how coconut meat and pili nuts compare when it comes to mineral contents.
|Coconut Meat||Pili Nuts|
|Calcium||14 mg||145 mg|
|Copper||0.435 mg||0.958 mg|
|Iron||2.43 mg||3.53 mg|
|Magnesium||32 mg||302 mg|
|Manganese||1.5 mg||2.313 mg|
|Phosphorus||113 mg||575 mg|
|Potassium||356 mg||507 mg|
|Sodium||20 mg||3 mg|
|Zinc||1.1 mg||2.97 mg|
The Final Word
Coconut Meat and pili nuts 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 coconut meat and pili nuts 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.
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