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  6. Butter vs. Coconut

Butter vs. Coconut — In-Depth Nutrition Comparison

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How are Butter and Coconut different?

  • Butter is higher in Vitamin A RAE, and Vitamin E , however, Coconut is richer in Manganese, Copper, Fiber, Iron, Selenium, and Phosphorus.
  • Daily need coverage for Saturated Fat from Butter is 104% higher.
  • Coconut has less Cholesterol.

Butter, without salt and Nuts, coconut meat, raw are the varieties used in this article.

Infographic

Butter 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.
Butter
Butter
2
:
8
Coconut
Coconut
Contains more Calcium +71.4%
Contains less Sodium -45%
Contains more Iron +12050%
Contains more Magnesium +1500%
Contains more Phosphorus +370.8%
Contains more Potassium +1383.3%
Contains more Zinc +1122.2%
Contains more Copper +2618.8%
Contains more Manganese +37400%
Contains more Selenium +910%
Butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 1% 2% 11% 3% 2% 3% 6% 1% 6%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Contains more Calcium +71.4%
Contains less Sodium -45%
Contains more Iron +12050%
Contains more Magnesium +1500%
Contains more Phosphorus +370.8%
Contains more Potassium +1383.3%
Contains more Zinc +1122.2%
Contains more Copper +2618.8%
Contains more Manganese +37400%
Contains more Selenium +910%

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.
Butter
Butter
5
:
6
Coconut
Coconut
Contains more Vitamin A +∞%
Contains more Vitamin E +866.7%
Contains more Vitamin B2 +70%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +3400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1220%
Contains more Vitamin B3 +1185.7%
Contains more Vitamin B5 +172.7%
Contains more Vitamin B6 +1700%
Contains more Folate +766.7%
Butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 150% 47% 0% 0% 2% 8% 1% 7% 1% 3% 22% 18%
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 +866.7%
Contains more Vitamin B2 +70%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +3400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1220%
Contains more Vitamin B3 +1185.7%
Contains more Vitamin B5 +172.7%
Contains more Vitamin B6 +1700%
Contains more Folate +766.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Butter
Butter
1
:
4
Coconut
Coconut
Contains more Fats +142.2%
Contains more Protein +291.8%
Contains more Carbs +25283.3%
Contains more Water +161.9%
Contains more Other +2300%
Butter
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 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 Fats +142.2%
Contains more Protein +291.8%
Contains more Carbs +25283.3%
Contains more Water +161.9%
Contains more Other +2300%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Butter
Butter
2
:
1
Coconut
Coconut
Contains more Monounsaturated Fat +1544.2%
Contains more Polyunsaturated fat +722.4%
Contains less Saturated Fat -41.2%
Butter
66% 30% 4%
Saturated Fat: 50.489 g
Monounsaturated Fat: 23.43 g
Polyunsaturated fat: 3.01 g
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Contains more Monounsaturated Fat +1544.2%
Contains more Polyunsaturated fat +722.4%
Contains less Saturated Fat -41.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Butter Coconut Opinion
Net carbs 0.06g 6.23g Coconut
Protein 0.85g 3.33g Coconut
Fats 81.11g 33.49g Butter
Carbs 0.06g 15.23g Coconut
Calories 717kcal 354kcal Butter
Sugar 0.06g 6.23g Butter
Fiber 0g 9g Coconut
Calcium 24mg 14mg Butter
Iron 0.02mg 2.43mg Coconut
Magnesium 2mg 32mg Coconut
Phosphorus 24mg 113mg Coconut
Potassium 24mg 356mg Coconut
Sodium 11mg 20mg Butter
Zinc 0.09mg 1.1mg Coconut
Copper 0.016mg 0.435mg Coconut
Manganese 0.004mg 1.5mg Coconut
Selenium 1µg 10.1µg Coconut
Vitamin A 2499IU 0IU Butter
Vitamin A RAE 684µg 0µg Butter
Vitamin E 2.32mg 0.24mg Butter
Vitamin C 0mg 3.3mg Coconut
Vitamin B1 0.005mg 0.066mg Coconut
Vitamin B2 0.034mg 0.02mg Butter
Vitamin B3 0.042mg 0.54mg Coconut
Vitamin B5 0.11mg 0.3mg Coconut
Vitamin B6 0.003mg 0.054mg Coconut
Folate 3µg 26µg Coconut
Vitamin B12 0.17µg 0µg Butter
Vitamin K 7µg 0.2µg Butter
Tryptophan 0.012mg 0.039mg Coconut
Threonine 0.038mg 0.121mg Coconut
Isoleucine 0.051mg 0.131mg Coconut
Leucine 0.083mg 0.247mg Coconut
Lysine 0.067mg 0.147mg Coconut
Methionine 0.021mg 0.062mg Coconut
Phenylalanine 0.041mg 0.169mg Coconut
Valine 0.057mg 0.202mg Coconut
Histidine 0.023mg 0.077mg Coconut
Cholesterol 215mg 0mg Coconut
Saturated Fat 50.489g 29.698g Coconut
Monounsaturated Fat 23.43g 1.425g Butter
Polyunsaturated fat 3.01g 0.366g Butter
Omega-6 - Linoleic acid 2.166g Butter
Omega-3 - ALA 0.315g Butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Butter 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
21%
Butter
8%
Coconut
Minerals Daily Need Coverage Score
4%
Butter
63%
Coconut

Comparison summary

Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 215mg)
Which food is lower in Saturated Fat?
Coconut
Coconut is lower in Saturated Fat (difference - 20.791g)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food is lower in Sugar?
Butter
Butter is lower in Sugar (difference - 6.17g)
Which food contains less Sodium?
Butter
Butter contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Butter
Butter is lower in glycemic index (difference - 59)
Which food is cheaper?
Butter
Butter is cheaper (difference - $1)
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. Butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173430/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.