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  6. Coconut vs. Almond

Coconut vs. Almond — In-Depth Nutrition Comparison

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A recap on differences between Coconut and Almond

  • 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.
  • Almond contains 8 times less Saturated Fat than Coconut. Coconut contains 29.698g of Saturated Fat, while Almond contains 3.802g.

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

Infographic

Coconut vs Almond 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.
Coconut
Coconut
1
:
9
Almond
Almond
Contains more Selenium +146.3%
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%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Contains more Selenium +146.3%
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%

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.
Coconut
Coconut
2
:
8
Almond
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 Folate +69.2%
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%
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%
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 Folate +69.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut
Coconut
1
:
4
Almond
Almond
Contains more Water +965.5%
Contains more Protein +535.1%
Contains more Fats +49.1%
Contains more Carbs +41.5%
Contains more Other +208.3%
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
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
Contains more Water +965.5%
Contains more Protein +535.1%
Contains more Fats +49.1%
Contains more Carbs +41.5%
Contains more Other +208.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut
Coconut
0
:
3
Almond
Almond
Contains less Saturated Fat -87.2%
Contains more Monounsaturated Fat +2114.1%
Contains more Polyunsaturated fat +3268.6%
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 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.
Coconut Almond
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 Coconut Almond Opinion
Net carbs 6.23g 9.05g Almond
Protein 3.33g 21.15g Almond
Fats 33.49g 49.93g Almond
Carbs 15.23g 21.55g Almond
Calories 354kcal 579kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 6.23g 4.35g Almond
Fiber 9g 12.5g Almond
Calcium 14mg 269mg Almond
Iron 2.43mg 3.71mg Almond
Magnesium 32mg 270mg Almond
Phosphorus 113mg 481mg Almond
Potassium 356mg 733mg Almond
Sodium 20mg 1mg Almond
Zinc 1.1mg 3.12mg Almond
Copper 0.435mg 1.031mg Almond
Manganese 1.5mg 2.179mg Almond
Selenium 10.1µg 4.1µg Coconut
Vitamin A 0IU 2IU Almond
Vitamin E 0.24mg 25.63mg Almond
Vitamin C 3.3mg 0mg Coconut
Vitamin B1 0.066mg 0.205mg Almond
Vitamin B2 0.02mg 1.138mg Almond
Vitamin B3 0.54mg 3.618mg Almond
Vitamin B5 0.3mg 0.471mg Almond
Vitamin B6 0.054mg 0.137mg Almond
Folate 26µg 44µg Almond
Vitamin K 0.2µg 0µg Coconut
Tryptophan 0.039mg 0.211mg Almond
Threonine 0.121mg 0.601mg Almond
Isoleucine 0.131mg 0.751mg Almond
Leucine 0.247mg 1.473mg Almond
Lysine 0.147mg 0.568mg Almond
Methionine 0.062mg 0.157mg Almond
Phenylalanine 0.169mg 1.132mg Almond
Valine 0.202mg 0.855mg Almond
Histidine 0.077mg 0.539mg Almond
Trans Fat 0.015g Coconut
Saturated Fat 29.698g 3.802g Almond
Monounsaturated Fat 1.425g 31.551g Almond
Polyunsaturated fat 0.366g 12.329g 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
Coconut Almond
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
8%
Coconut
82%
Almond
Minerals Daily Need Coverage Score
63%
Coconut
142%
Almond

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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.