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  6. Almond paste vs. Coconut

Almond paste vs. Coconut — In-Depth Nutrition Comparison

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A recap on differences between Almond paste and Coconut

  • Almond paste has more Vitamin E , Vitamin B2, Magnesium, Phosphorus, Calcium, and Folate, however, Coconut is higher in Manganese, Fiber, and Selenium.
  • Coconut covers your daily Saturated Fat needs 135% more than Almond paste.
  • Coconut contains 56 times less Vitamin E than Almond paste. Almond paste contains 13.54mg of Vitamin E , while Coconut contains 0.24mg.
  • Almond paste has less Saturated Fat.

Food varieties used in this article are Nuts, almond paste and Nuts, coconut meat, raw.

Infographic

Almond paste vs Coconut infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Almond paste
Almond paste
6
:
4
Coconut
Coconut
Contains more Calcium +1128.6%
Contains more Magnesium +306.3%
Contains more Phosphorus +128.3%
Contains less Sodium -55%
Contains more Zinc +34.5%
Contains more Iron +51.9%
Contains more Potassium +13.4%
Contains more Manganese +75.2%
Contains more Selenium +140.5%
Equal in Copper - 0.435
Almond paste
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 52% 60% 93% 111% 28% 2% 41% 152% 112% 23%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Contains more Calcium +1128.6%
Contains more Magnesium +306.3%
Contains more Phosphorus +128.3%
Contains less Sodium -55%
Contains more Zinc +34.5%
Contains more Iron +51.9%
Contains more Potassium +13.4%
Contains more Manganese +75.2%
Contains more Selenium +140.5%
Equal in Copper - 0.435

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Almond paste
Almond paste
5
:
4
Coconut
Coconut
Contains more Vitamin E +5541.7%
Contains more Vitamin B1 +24.2%
Contains more Vitamin B2 +1970%
Contains more Vitamin B3 +163.3%
Contains more Folate +180.8%
Contains more Vitamin C +3200%
Contains more Vitamin B5 +165.5%
Contains more Vitamin B6 +50%
Contains more Vitamin K +∞%
Almond paste
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 271% 0% 1% 21% 96% 27% 7% 9% 55% 0% 0%
Coconut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Contains more Vitamin E +5541.7%
Contains more Vitamin B1 +24.2%
Contains more Vitamin B2 +1970%
Contains more Vitamin B3 +163.3%
Contains more Folate +180.8%
Contains more Vitamin C +3200%
Contains more Vitamin B5 +165.5%
Contains more Vitamin B6 +50%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond paste
Almond paste
3
:
2
Coconut
Coconut
Contains more Protein +170.3%
Contains more Carbs +213.9%
Contains more Other +42.7%
Contains more Fats +20.7%
Contains more Water +233.7%
Almond paste
9% 28% 48% 14%
Protein: 9 g
Fats: 27.74 g
Carbs: 47.81 g
Water: 14.08 g
Other: 1.37 g
Coconut
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more Protein +170.3%
Contains more Carbs +213.9%
Contains more Other +42.7%
Contains more Fats +20.7%
Contains more Water +233.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond paste
Almond paste
3
:
0
Coconut
Coconut
Contains less Saturated Fat -91.1%
Contains more Monounsaturated Fat +1164%
Contains more Polyunsaturated fat +1490.4%
Almond paste
10% 68% 22%
Saturated Fat: 2.629 g
Monounsaturated Fat: 18.012 g
Polyunsaturated fat: 5.821 g
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -91.1%
Contains more Monounsaturated Fat +1164%
Contains more Polyunsaturated fat +1490.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond paste Coconut
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almond paste Coconut Opinion
Net carbs 43.01g 6.23g Almond paste
Protein 9g 3.33g Almond paste
Fats 27.74g 33.49g Coconut
Carbs 47.81g 15.23g Almond paste
Calories 458kcal 354kcal Almond paste
Sugar 36.25g 6.23g Coconut
Fiber 4.8g 9g Coconut
Calcium 172mg 14mg Almond paste
Iron 1.6mg 2.43mg Coconut
Magnesium 130mg 32mg Almond paste
Phosphorus 258mg 113mg Almond paste
Potassium 314mg 356mg Coconut
Sodium 9mg 20mg Almond paste
Zinc 1.48mg 1.1mg Almond paste
Copper 0.454mg 0.435mg Almond paste
Manganese 0.856mg 1.5mg Coconut
Selenium 4.2µg 10.1µg Coconut
Vitamin E 13.54mg 0.24mg Almond paste
Vitamin C 0.1mg 3.3mg Coconut
Vitamin B1 0.082mg 0.066mg Almond paste
Vitamin B2 0.414mg 0.02mg Almond paste
Vitamin B3 1.422mg 0.54mg Almond paste
Vitamin B5 0.113mg 0.3mg Coconut
Vitamin B6 0.036mg 0.054mg Coconut
Folate 73µg 26µg Almond paste
Vitamin K 0µg 0.2µg Coconut
Tryptophan 0.039mg Coconut
Threonine 0.121mg Coconut
Isoleucine 0.131mg Coconut
Leucine 0.247mg Coconut
Lysine 0.147mg Coconut
Methionine 0.062mg Coconut
Phenylalanine 0.169mg Coconut
Valine 0.202mg Coconut
Histidine 0.077mg Coconut
Saturated Fat 2.629g 29.698g Almond paste
Monounsaturated Fat 18.012g 1.425g Almond paste
Polyunsaturated fat 5.821g 0.366g Almond paste

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond paste Coconut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
40%
Almond paste
8%
Coconut
Minerals Daily Need Coverage Score
67%
Almond paste
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Coconut
Coconut is lower in Sugar (difference - 30.02g)
Which food contains less Sodium?
Almond paste
Almond paste contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Almond paste
Almond paste is lower in Saturated Fat (difference - 27.069g)
Which food is lower in glycemic index?
Almond paste
Almond paste is lower in glycemic index (difference - 59)
Which food is cheaper?
Almond paste
Almond paste is cheaper (difference - $2.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Almond paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170160/nutrients
  2. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.