Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Coconut
  5. Compare
  6. Coconut vs. Almond paste

Coconut vs. Almond paste — In-Depth Nutrition Comparison

Compare

A recap on differences between Coconut and Almond paste

  • Coconut has more Manganese, Fiber, and Selenium, however, Almond paste is higher in Vitamin E , Vitamin B2, Magnesium, Phosphorus, Calcium, and Folate.
  • Coconut covers your daily Saturated Fat needs 135% more than Almond paste.
  • Almond paste contains 2 times less Selenium than Coconut. Coconut contains 10.1µg of Selenium, while Almond paste contains 4.2µg.
  • Almond paste has less Saturated Fat.

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

Infographic

Coconut vs Almond paste 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
4
:
6
Almond paste
Almond paste
Contains more Iron +51.9%
Contains more Potassium +13.4%
Contains more Manganese +75.2%
Contains more Selenium +140.5%
Contains more Calcium +1128.6%
Contains more Magnesium +306.3%
Contains more Phosphorus +128.3%
Contains less Sodium -55%
Contains more Zinc +34.5%
Equal in Copper - 0.454
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Almond paste
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 52% 60% 93% 111% 28% 2% 41% 152% 112% 23%
Contains more Iron +51.9%
Contains more Potassium +13.4%
Contains more Manganese +75.2%
Contains more Selenium +140.5%
Contains more Calcium +1128.6%
Contains more Magnesium +306.3%
Contains more Phosphorus +128.3%
Contains less Sodium -55%
Contains more Zinc +34.5%
Equal in Copper - 0.454

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
4
:
5
Almond paste
Almond paste
Contains more Vitamin C +3200%
Contains more Vitamin B5 +165.5%
Contains more Vitamin B6 +50%
Contains more Vitamin K +∞%
Contains more Vitamin E +5541.7%
Contains more Vitamin B1 +24.2%
Contains more Vitamin B2 +1970%
Contains more Vitamin B3 +163.3%
Contains more Folate +180.8%
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 paste
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 271% 0% 1% 21% 96% 27% 7% 9% 55% 0% 0%
Contains more Vitamin C +3200%
Contains more Vitamin B5 +165.5%
Contains more Vitamin B6 +50%
Contains more Vitamin K +∞%
Contains more Vitamin E +5541.7%
Contains more Vitamin B1 +24.2%
Contains more Vitamin B2 +1970%
Contains more Vitamin B3 +163.3%
Contains more Folate +180.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut
Coconut
2
:
3
Almond paste
Almond paste
Contains more Fats +20.7%
Contains more Water +233.7%
Contains more Protein +170.3%
Contains more Carbs +213.9%
Contains more Other +42.7%
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 paste
9% 28% 48% 14%
Protein: 9 g
Fats: 27.74 g
Carbs: 47.81 g
Water: 14.08 g
Other: 1.37 g
Contains more Fats +20.7%
Contains more Water +233.7%
Contains more Protein +170.3%
Contains more Carbs +213.9%
Contains more Other +42.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut
Coconut
0
:
3
Almond paste
Almond paste
Contains less Saturated Fat -91.1%
Contains more Monounsaturated Fat +1164%
Contains more Polyunsaturated fat +1490.4%
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Almond paste
10% 68% 22%
Saturated Fat: 2.629 g
Monounsaturated Fat: 18.012 g
Polyunsaturated fat: 5.821 g
Contains less Saturated Fat -91.1%
Contains more Monounsaturated Fat +1164%
Contains more Polyunsaturated fat +1490.4%

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 paste
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Coconut Almond paste Opinion
Net carbs 6.23g 43.01g Almond paste
Protein 3.33g 9g Almond paste
Fats 33.49g 27.74g Coconut
Carbs 15.23g 47.81g Almond paste
Calories 354kcal 458kcal Almond paste
Sugar 6.23g 36.25g Coconut
Fiber 9g 4.8g Coconut
Calcium 14mg 172mg Almond paste
Iron 2.43mg 1.6mg Coconut
Magnesium 32mg 130mg Almond paste
Phosphorus 113mg 258mg Almond paste
Potassium 356mg 314mg Coconut
Sodium 20mg 9mg Almond paste
Zinc 1.1mg 1.48mg Almond paste
Copper 0.435mg 0.454mg Almond paste
Manganese 1.5mg 0.856mg Coconut
Selenium 10.1µg 4.2µg Coconut
Vitamin E 0.24mg 13.54mg Almond paste
Vitamin C 3.3mg 0.1mg Coconut
Vitamin B1 0.066mg 0.082mg Almond paste
Vitamin B2 0.02mg 0.414mg Almond paste
Vitamin B3 0.54mg 1.422mg Almond paste
Vitamin B5 0.3mg 0.113mg Coconut
Vitamin B6 0.054mg 0.036mg Coconut
Folate 26µg 73µg Almond paste
Vitamin K 0.2µg 0µg Coconut
Tryptophan 0.039mg Coconut
Threonine 0.121mg Coconut
Isoleucine 0.131mg Coconut
Leucine 0.247mg Coconut
Lysine 0.147mg Coconut
Methionine 0.062mg Coconut
Phenylalanine 0.169mg Coconut
Valine 0.202mg Coconut
Histidine 0.077mg Coconut
Saturated Fat 29.698g 2.629g Almond paste
Monounsaturated Fat 1.425g 18.012g Almond paste
Polyunsaturated fat 0.366g 5.821g Almond paste

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Almond paste
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Coconut
Coconut vs Chestnut
Chestnut
Coconut
Coconut vs Cashew
Cashew
Coconut
Coconut vs Almond
Almond
Almond paste
Almond paste vs Almond butter
Almond butter
Almond paste
Almond paste vs Almond
Almond
Almond paste
Almond paste vs Peanut butter
Peanut butter

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
40%
Almond paste
Minerals Daily Need Coverage Score
63%
Coconut
67%
Almond paste

Comparison summary

Which food is lower in Sugar?
Coconut
Coconut is lower in Sugar (difference - 30.02g)
Which food contains less Sodium?
Almond paste
Almond paste contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Almond paste
Almond paste is lower in Saturated Fat (difference - 27.069g)
Which food is lower in glycemic index?
Almond paste
Almond paste is lower in glycemic index (difference - 59)
Which food is cheaper?
Almond paste
Almond paste is cheaper (difference - $2.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Almond paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170160/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.