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Coconut Meat vs Walnuts: Difference, Benefits, More

This article explains the key similarities and differences between coconut meat and walnuts, foods from the nuts and seeds group. Read on to learn more about the coconut meat vs walnuts comparison.
Michael Whaley, Health Writer

Written by Michael Whaley, Health Writer. Updated on January 1, 2023.

Coconut Meat and walnuts 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 walnuts 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

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.

Walnuts

Walnuts (Juglans regia) are a type of nut that is native to the temperate regions of the Northern Hemisphere.

These nuts have a slightly sweet and bitter flavor and are often used in sweet and savory dishes.

Walnuts 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 walnuts 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.

Walnuts are also available in various forms, including whole, chopped, and ground into flour.

Walnuts are widely available and can be found at most grocery stores.

They are often sold roasted or raw and can be purchased with or without the shell.

If you’re looking for a tasty and nutritious nut to add to your diet, consider giving walnuts a try. They are flavorful, versatile, and have a variety of health benefits.

Walnuts are an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B5 (Pantothenic acid) and some Vitamin B3 (Niacin), and Vitamin E.

Coconut Meat vs Walnuts 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 walnuts.

This comparison will start by comparing the caloric value of coconut meat and walnuts and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.

Coconut MeatWalnuts
Energy354 kcal654 kcal
Carbs15.2 g13.7 g
Sugar6.23 g2.61 g
Fiber9 g6.7 g
Protein3.33 g15.2 g
Fat33.5 g65.2 g
Saturated Fat29.7 g6.13 g

Coconut Meat vs Walnuts Calories

Nuts and seeds are generally high in calories; the same goes for coconut meat and walnuts, 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 walnuts for weight loss, coconut meat are slightly lower in calories, with 99 calories per serving, compared to 183 calories per serving of walnuts.

However, both coconut meat and walnuts 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 Walnuts Protein

Nuts and seeds, including coconut meat and walnuts, are an important source of plant-based protein.

Walnuts offer around 79% more protein than coconut meat.

Walnuts have 15.2 grams of protein per 100 grams (or 4.3g per serving), while coconut meat have 3.3 grams of protein per 100 grams (or 0.9g per serving).

Coconut Meat vs Walnuts 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 walnuts.

The total amount of carbohydrates is around 10% higher in coconut meat than in walnuts. They have 15.2 grams per 100 grams, compared to 13.7 grams in walnuts.

There’s less sugar in walnuts than in coconut meat, 59% precisely.

One handful of walnuts (28 grams) contains 0.7 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 walnuts.

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 walnuts which offer 1.9 grams per portion.

Coconut Meat vs Walnuts Fats

Like the other nuts and seeds, fats in coconut meat and walnuts are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.

Total fat in coconut meat and walnuts:

  • Coconut Meat: 33.5 grams per 100 grams
  • Walnuts: 65.2 per 100 grams

Speaking of saturated fats, walnuts are 79% lower in saturated fats.

Walnuts and coconut meat contain 6.1 grams and 29.7 grams of saturated fat per 100 grams, respectively.

Coconut Meat vs Walnuts Vitamins Content

This section will discuss the vitamin content of coconut meat and walnuts.

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 B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

However, walnuts have a higher amount of vitamin C.

Coconut Meat and walnuts contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins coconut meat and walnuts contain side by side, so you can easily compare them.

Coconut MeatWalnuts
Vitamin A020 IU
Vitamin C3.3 mg1.3 mg
Vitamin D00
Vitamin B1 (Thiamine)0.066 mg0.341 mg
Vitamin B2 (Riboflavin)0.02 mg0.15 mg
Vitamin B3 (Niacin)0.54 mg1.12 mg
Vitamin B5 (Pantothenic acid)0.3 mg0.57 mg
Vitamin B6 (Pyroxidine)0.054 mg0.537 mg
Vitamin B9 (Folate)26 µg98 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.24 mg0.7 mg
Vitamin K0.2 µg2.7 µg

Coconut Meat vs Walnuts 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 walnuts comparison focuses on their mineral content.

Coconut Meat are a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc than walnuts.

On the other hand, walnuts have a higher amount of selenium, and sodium.

Coconut Meat and walnuts contain the same amount of fluoride.

Check out the table below to learn how coconut meat and walnuts compare when it comes to mineral contents.

Coconut MeatWalnuts
Calcium14 mg98 mg
Copper0.435 mg1.59 mg
Fluoride00
Iron2.43 mg2.91 mg
Magnesium32 mg158 mg
Manganese1.5 mg3.41 mg
Phosphorus113 mg346 mg
Potassium356 mg441 mg
Selenium10.1 µg4.9 µg
Sodium20 mg2 mg
Zinc1.1 mg3.09 mg

The Final Word

Coconut Meat and walnuts 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 walnuts 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.

Sources

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