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Coconut vs Almond - 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.
Coconut Almond
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
Coconut Almond
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
5
Coconut
59
Almond
Mineral Summary Score
28
Coconut
96
Almond

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
:
8
Almond
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
:
7
Almond
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 +∞%
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%

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
20%
Coconut
127%
Almond
Carbohydrates
15%
Coconut
22%
Almond
Fats
155%
Coconut
230%
Almond

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