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Almond butter vs Coconut - In-Depth Nutrition Comparison

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Comparison summary

Which food is cheaper?
Coconut
Coconut is cheaper (difference - $0.4)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 10)
Which food is lower in Saturated Fat?
Almond butter
Almond butter is lower in Saturated Fat (difference - 25.546g)
Which food contains less Sugars?
Almond butter
Almond butter contains less Sugars (difference - 1.8g)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 13mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Almond butter Coconut
Lower in price ok
Rich in minerals ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in Sodium ok
Rich in vitamins Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Almond butter Coconut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
51
Almond butter
5
Coconut
Mineral Summary Score
99
Almond butter
28
Coconut

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +43.6%
Contains more Calcium +2378.6%
Contains more Potassium +110.1%
Contains more Magnesium +771.9%
Contains more Copper +114.7%
Contains more Zinc +199.1%
Contains more Phosphorus +349.6%
Contains less Sodium -65%
Contains more Iron +43.6%
Contains more Calcium +2378.6%
Contains more Potassium +110.1%
Contains more Magnesium +771.9%
Contains more Copper +114.7%
Contains more Zinc +199.1%
Contains more Phosphorus +349.6%
Contains less Sodium -65%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin E +9987.5%
Contains more Vitamin B2 +4595%
Contains more Vitamin B3 +484.3%
Contains more Vitamin B6 +90.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +61%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.3
Contains more Vitamin A +∞%
Contains more Vitamin E +9987.5%
Contains more Vitamin B2 +4595%
Contains more Vitamin B3 +484.3%
Contains more Vitamin B6 +90.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +61%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.3

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
126%
Almond butter
20%
Coconut
Carbohydrates
19%
Almond butter
15%
Coconut
Fats
256%
Almond butter
155%
Coconut

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Almond butter Coconut Opinion
Calories 614 354 Almond butter
Protein 20.96 3.33 Almond butter
Fats 55.5 33.49 Almond butter
Vitamin C 0 3.3 Coconut
Carbs 18.82 15.23 Almond butter
Cholesterol 0 0
Vitamin D 0 0
Iron 3.49 2.43 Almond butter
Calcium 347 14 Almond butter
Potassium 748 356 Almond butter
Magnesium 279 32 Almond butter
Sugars 4.43 6.23 Coconut
Fiber 10.3 9 Almond butter
Copper 0.934 0.435 Almond butter
Zinc 3.29 1.1 Almond butter
Starch 0.08 Almond butter
Phosphorus 508 113 Almond butter
Sodium 7 20 Almond butter
Vitamin A 1 0 Almond butter
Vitamin E 24.21 0.24 Almond butter
Vitamin D 0 0
Vitamin B1 0.041 0.066 Coconut
Vitamin B2 0.939 0.02 Almond butter
Vitamin B3 3.155 0.54 Almond butter
Vitamin B5 0.318 0.3 Almond butter
Vitamin B6 0.103 0.054 Almond butter
Vitamin B12 0 0
Vitamin K 0 0.2 Coconut
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 4.152 29.698 Almond butter
Monounsaturated Fat 32.445 1.425 Almond butter
Polyunsaturated fat 13.613 0.366 Almond butter
Tryptophan 0.159 0.039 Almond butter
Threonine 0.555 0.121 Almond butter
Isoleucine 0.813 0.131 Almond butter
Leucine 1.483 0.247 Almond butter
Lysine 0.612 0.147 Almond butter
Methionine 0.122 0.062 Almond butter
Phenylalanine 1.149 0.169 Almond butter
Valine 0.937 0.202 Almond butter
Histidine 0.55 0.077 Almond butter
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.