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Coconut vs Almond butter - In-Depth Nutrition Comparison

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Comparison summary

Which food is cheaper?
Coconut
Coconut is cheaper (difference - $0.4)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 10)
Which food is lower in Saturated Fat?
Almond butter
Almond butter is lower in Saturated Fat (difference - 25.546g)
Which food contains less Sugars?
Almond butter
Almond butter contains less Sugars (difference - 1.8g)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 13mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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

Which food is preferable in case of diets?

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

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
51
Almond butter
Mineral Summary Score
28
Coconut
99
Almond butter

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
:
Contains more Iron +43.6%
Contains more Calcium +2378.6%
Contains more Potassium +110.1%
Contains more Magnesium +771.9%
Contains more Copper +114.7%
Contains more Zinc +199.1%
Contains more Phosphorus +349.6%
Contains less Sodium -65%
Contains more Iron +43.6%
Contains more Calcium +2378.6%
Contains more Potassium +110.1%
Contains more Magnesium +771.9%
Contains more Copper +114.7%
Contains more Zinc +199.1%
Contains more Phosphorus +349.6%
Contains less Sodium -65%

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
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +61%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +9987.5%
Contains more Vitamin B2 +4595%
Contains more Vitamin B3 +484.3%
Contains more Vitamin B6 +90.7%
Equal in Vitamin B5 - 0.318
Contains more Vitamin C +∞%
Contains more Vitamin B1 +61%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +9987.5%
Contains more Vitamin B2 +4595%
Contains more Vitamin B3 +484.3%
Contains more Vitamin B6 +90.7%
Equal in Vitamin B5 - 0.318

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
126%
Almond butter
Carbohydrates
15%
Coconut
19%
Almond butter
Fats
155%
Coconut
256%
Almond butter

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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 butter Opinion
Calories 354 614 Almond butter
Protein 3.33 20.96 Almond butter
Fats 33.49 55.5 Almond butter
Vitamin C 3.3 0 Coconut
Carbs 15.23 18.82 Almond butter
Cholesterol 0 0
Vitamin D 0 0
Iron 2.43 3.49 Almond butter
Calcium 14 347 Almond butter
Potassium 356 748 Almond butter
Magnesium 32 279 Almond butter
Sugars 6.23 4.43 Coconut
Fiber 9 10.3 Almond butter
Copper 0.435 0.934 Almond butter
Zinc 1.1 3.29 Almond butter
Starch 0.08 Almond butter
Phosphorus 113 508 Almond butter
Sodium 20 7 Almond butter
Vitamin A 0 1 Almond butter
Vitamin E 0.24 24.21 Almond butter
Vitamin D 0 0
Vitamin B1 0.066 0.041 Coconut
Vitamin B2 0.02 0.939 Almond butter
Vitamin B3 0.54 3.155 Almond butter
Vitamin B5 0.3 0.318 Almond butter
Vitamin B6 0.054 0.103 Almond butter
Vitamin B12 0 0
Vitamin K 0.2 0 Coconut
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 29.698 4.152 Almond butter
Monounsaturated Fat 1.425 32.445 Almond butter
Polyunsaturated fat 0.366 13.613 Almond butter
Tryptophan 0.039 0.159 Almond butter
Threonine 0.121 0.555 Almond butter
Isoleucine 0.131 0.813 Almond butter
Leucine 0.247 1.483 Almond butter
Lysine 0.147 0.612 Almond butter
Methionine 0.062 0.122 Almond butter
Phenylalanine 0.169 1.149 Almond butter
Valine 0.202 0.937 Almond butter
Histidine 0.077 0.55 Almond butter
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.