Peanuts vs. Coconut
Nutrition comparison of Peanuts and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanuts
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanuts and coconut:
- Both coconut and peanuts are high in calories, dietary fiber, potassium and saturated fat.
- Coconut is a great source of iron.
- Peanut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut is a great source of calcium.
- Peanut is an excellent source of protein.
USDA sources for nutritional information: Peanuts (Peanuts, all types, dry-roasted, without salt) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both coconut and peanuts are high in calories. Peanut has 66% more calories than coconut - coconut has 354 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, peanuts is heavier in protein, lighter in fat and similar to coconut for carbs. Peanuts has a macronutrient ratio of 16:14:71 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanuts | Coconut | |
|---|---|---|
| Protein | 16% | 4% |
| Carbohydrates | 14% | 16% |
| Fat | 71% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut has 28% less carbohydrates than peanut - coconut has 15.2g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Both coconut and peanuts are high in dietary fiber. Coconut has a little more dietary fiber (7%) than peanut by weight - coconut has 9g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
Coconut and peanuts contain similar amounts of sugar - coconut has 6.2g of sugar per 100 grams and peanut has 4.9g of sugar.
Protein
protein
Peanut is an excellent source of protein and it has 631% more protein than coconut - coconut has 3.3g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Both coconut and peanuts are high in saturated fat. Coconut has 285% more saturated fat than peanut - coconut has 29.7g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and coconut are low in trans fat - peanut has 0.03g of trans fat per 100 grams and coconut does not contain significant amounts.
Vitamins
Vitamin C
Coconut has more Vitamin C than peanut - coconut has 3.3mg of Vitamin C per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has 19 times more Vitamin E than coconut - coconut has 0.24mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
Vitamin K
Coconut and peanuts contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Peanut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Peanuts | Coconut | |
|---|---|---|
| Thiamin | 0.152 MG | 0.066 MG |
| Riboflavin | 0.197 MG | 0.02 MG |
| Niacin | 14.355 MG | 0.54 MG |
| Pantothenic acid | 1.011 MG | 0.3 MG |
| Vitamin B6 | 0.466 MG | 0.054 MG |
| Folate | 97 UG | 26 UG |
Minerals
calcium
Peanut is a great source of calcium and it has 314% more calcium than coconut - coconut has 14mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Coconut is a great source of iron and it has 54% more iron than peanut - coconut has 2.4mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Both coconut and peanuts are high in potassium. Peanut has 78% more potassium than coconut - coconut has 356mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than coconut per 100 grams.
| Peanuts | Coconut | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 9.715 G | 0.366 G |
| Total | 9.719 G | 0.366 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Peanuts g
()
|
Daily Values (%) |
Coconut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does coconut or peanuts contain more calories in 100 grams?Both coconut and peanuts are high in calories. Peanut has 70% more calories than coconut - coconut has 354 calories in 100g and peanut has 587 calories.
Does coconut or peanuts contain more potassium?
Both coconut and peanuts are high in potassium. Peanut has 80% more potassium than coconut - coconut has 356mg of potassium in 100 grams and peanut has 634mg of potassium.