Dry Coconut vs Pine Nuts

Per 100 g, Dry Coconut has 620 kcal and 7 g protein, while Pine Nuts has 593 kcal and 12.7 g protein.

Dry Coconut

620
kcal per 100 g
7 g protein

Pine Nuts

593
kcal per 100 g
12.7 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Dry Coconut Pine Nuts Difference
Calories Fewer calories for the same weight 620 kcal 593 kcal about the same
Protein More protein helps with fullness and muscle 7 g 12.7 g better 45%
Carbs Lower carbs suits low-carb and diabetic diets 8 g better 26.7 g 70%
Fat Lower fat means lower calorie density 63 g 48.7 g better 23%
Fiber More fibre improves fullness and digestion 16 g better 3.7 g 77%
Sugar Less sugar means a gentler blood-sugar response 7 g 4.7 g better 33%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Too close to call

Dry Coconut and Pine Nuts land within a few percent of each other on calories (620 vs 593 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Dry Coconut carries more fibre.

Which is better for muscle gain?

Pine Nuts

Pine Nuts is the stronger protein source, with 12.7 g per 100 g against 7 g for Dry Coconut. To match that from Dry Coconut you would have to eat roughly 1.8 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Dry Coconut vs Pine Nuts — common questions

Dry Coconut has more calories — about 620 kcal per 100 g compared with 593 kcal for Pine Nuts.

Pine Nuts has more protein — 12.7 g per 100 g against 7 g for Dry Coconut.

Dry Coconut and Pine Nuts land within a few percent of each other on calories (620 vs 593 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Dry Coconut carries more fibre.

Pine Nuts is the stronger protein source, with 12.7 g per 100 g against 7 g for Dry Coconut. To match that from Dry Coconut you would have to eat roughly 1.8 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 1213 kcal and 19.7 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

Neither is clearly healthier — the two are close on calories, and the better choice depends on what else you are eating that day. Per 100 g, Dry Coconut has 620 kcal and 7 g protein, while Pine Nuts has 593 kcal and 12.7 g protein.
Full Dry Coconut nutrition & serving sizes
Full Pine Nuts nutrition & serving sizes

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.