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Almond vs Coconut - In-Depth Nutrition Comparison

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Comparison summary

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 is cheaper?
Almond
Almond is cheaper (difference - $0.2)
Which food is lower in Saturated Fat?
Almond
Almond is lower in Saturated Fat (difference - 25.896g)
Which food contains less Sugars?
Almond
Almond contains less Sugars (difference - 1.88g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 19mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (10)

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 Coconut
Rich in minerals ok
Rich in vitamins ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in glycemic index Equal

Which food is preferable in case of diets?

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

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
59
Almond
5
Coconut
Mineral Summary Score
96
Almond
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
Almond
8
:
Contains more Iron +52.7%
Contains more Calcium +1821.4%
Contains more Potassium +105.9%
Contains more Magnesium +743.8%
Contains more Copper +137%
Contains more Zinc +183.6%
Contains more Phosphorus +325.7%
Contains less Sodium -95%
Contains more Iron +52.7%
Contains more Calcium +1821.4%
Contains more Potassium +105.9%
Contains more Magnesium +743.8%
Contains more Copper +137%
Contains more Zinc +183.6%
Contains more Phosphorus +325.7%
Contains less Sodium -95%

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
Almond
7
:
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 Vitamin C +∞%
Contains more Vitamin K +∞%
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 Vitamin C +∞%
Contains more Vitamin K +∞%

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
127%
Almond
20%
Coconut
Carbohydrates
22%
Almond
15%
Coconut
Fats
230%
Almond
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 Coconut Opinion
Calories 579 354 Almond
Protein 21.15 3.33 Almond
Fats 49.93 33.49 Almond
Vitamin C 0 3.3 Coconut
Carbs 21.55 15.23 Almond
Cholesterol 0 0
Vitamin D 0 0
Iron 3.71 2.43 Almond
Calcium 269 14 Almond
Potassium 733 356 Almond
Magnesium 270 32 Almond
Sugars 4.35 6.23 Coconut
Fiber 12.5 9 Almond
Copper 1.031 0.435 Almond
Zinc 3.12 1.1 Almond
Starch 0.72 Almond
Phosphorus 481 113 Almond
Sodium 1 20 Almond
Vitamin A 2 0 Almond
Vitamin E 25.63 0.24 Almond
Vitamin D 0 0
Vitamin B1 0.205 0.066 Almond
Vitamin B2 1.138 0.02 Almond
Vitamin B3 3.618 0.54 Almond
Vitamin B5 0.471 0.3 Almond
Vitamin B6 0.137 0.054 Almond
Vitamin B12 0 0
Vitamin K 0 0.2 Coconut
Folic acid (B9) 0 0
Trans Fat 0.015 Coconut
Saturated Fat 3.802 29.698 Almond
Monounsaturated Fat 31.551 1.425 Almond
Polyunsaturated fat 12.329 0.366 Almond
Tryptophan 0.211 0.039 Almond
Threonine 0.601 0.121 Almond
Isoleucine 0.751 0.131 Almond
Leucine 1.473 0.247 Almond
Lysine 0.568 0.147 Almond
Methionine 0.157 0.062 Almond
Phenylalanine 1.132 0.169 Almond
Valine 0.855 0.202 Almond
Histidine 0.539 0.077 Almond
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.