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  6. Almond vs. Coconut

Almond vs. Coconut — In-Depth Nutrition Comparison

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A recap on differences between Almond and Coconut

  • Coconut has less Vitamin E , Vitamin B2, Copper, Magnesium, Phosphorus, Manganese, Calcium, Vitamin B3, and Zinc.
  • Almond covers your daily Vitamin E needs 169% more than Coconut.
  • Coconut contains 57 times less Vitamin B2 than Almond. Almond contains 1.138mg of Vitamin B2, while Coconut contains 0.02mg.
  • Almond has less Saturated Fat.

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

Infographic

Almond 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
Almond
9
:
1
Coconut
Coconut
Contains more Calcium +1821.4%
Contains more Iron +52.7%
Contains more Magnesium +743.8%
Contains more Phosphorus +325.7%
Contains more Potassium +105.9%
Contains less Sodium -95%
Contains more Zinc +183.6%
Contains more Copper +137%
Contains more Manganese +45.3%
Contains more Selenium +146.3%
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 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 +1821.4%
Contains more Iron +52.7%
Contains more Magnesium +743.8%
Contains more Phosphorus +325.7%
Contains more Potassium +105.9%
Contains less Sodium -95%
Contains more Zinc +183.6%
Contains more Copper +137%
Contains more Manganese +45.3%
Contains more Selenium +146.3%

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
Almond
8
:
2
Coconut
Coconut
Contains more Vitamin A +∞%
Contains more Vitamin E +10579.2%
Contains more Vitamin B1 +210.6%
Contains more Vitamin B2 +5590%
Contains more Vitamin B3 +570%
Contains more Vitamin B5 +57%
Contains more Vitamin B6 +153.7%
Contains more Folate +69.2%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Almond
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 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 A +∞%
Contains more Vitamin E +10579.2%
Contains more Vitamin B1 +210.6%
Contains more Vitamin B2 +5590%
Contains more Vitamin B3 +570%
Contains more Vitamin B5 +57%
Contains more Vitamin B6 +153.7%
Contains more Folate +69.2%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
Almond
4
:
1
Coconut
Coconut
Contains more Protein +535.1%
Contains more Fats +49.1%
Contains more Carbs +41.5%
Contains more Other +208.3%
Contains more Water +965.5%
Almond
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 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 +535.1%
Contains more Fats +49.1%
Contains more Carbs +41.5%
Contains more Other +208.3%
Contains more Water +965.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
Almond
3
:
0
Coconut
Coconut
Contains less Saturated Fat -87.2%
Contains more Monounsaturated Fat +2114.1%
Contains more Polyunsaturated fat +3268.6%
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -87.2%
Contains more Monounsaturated Fat +2114.1%
Contains more Polyunsaturated fat +3268.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond Coconut Opinion
Net carbs 9.05g 6.23g Almond
Protein 21.15g 3.33g Almond
Fats 49.93g 33.49g Almond
Carbs 21.55g 15.23g Almond
Calories 579kcal 354kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 4.35g 6.23g Almond
Fiber 12.5g 9g Almond
Calcium 269mg 14mg Almond
Iron 3.71mg 2.43mg Almond
Magnesium 270mg 32mg Almond
Phosphorus 481mg 113mg Almond
Potassium 733mg 356mg Almond
Sodium 1mg 20mg Almond
Zinc 3.12mg 1.1mg Almond
Copper 1.031mg 0.435mg Almond
Manganese 2.179mg 1.5mg Almond
Selenium 4.1µg 10.1µg Coconut
Vitamin A 2IU 0IU Almond
Vitamin E 25.63mg 0.24mg Almond
Vitamin C 0mg 3.3mg Coconut
Vitamin B1 0.205mg 0.066mg Almond
Vitamin B2 1.138mg 0.02mg Almond
Vitamin B3 3.618mg 0.54mg Almond
Vitamin B5 0.471mg 0.3mg Almond
Vitamin B6 0.137mg 0.054mg Almond
Folate 44µg 26µg Almond
Vitamin K 0µg 0.2µg Coconut
Tryptophan 0.211mg 0.039mg Almond
Threonine 0.601mg 0.121mg Almond
Isoleucine 0.751mg 0.131mg Almond
Leucine 1.473mg 0.247mg Almond
Lysine 0.568mg 0.147mg Almond
Methionine 0.157mg 0.062mg Almond
Phenylalanine 1.132mg 0.169mg Almond
Valine 0.855mg 0.202mg Almond
Histidine 0.539mg 0.077mg Almond
Trans Fat 0.015g Coconut
Saturated Fat 3.802g 29.698g Almond
Monounsaturated Fat 31.551g 1.425g Almond
Polyunsaturated fat 12.329g 0.366g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond 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
82%
Almond
8%
Coconut
Minerals Daily Need Coverage Score
142%
Almond
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Almond
Almond is lower in Sugar (difference - 1.88g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Almond
Almond is lower in Saturated Fat (difference - 25.896g)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 59)
Which food is cheaper?
Almond
Almond is cheaper (difference - $0.2)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food is richer in vitamins?
Almond
Almond is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.