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Coconut vs. Butter — In-Depth Nutrition Comparison

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How are Coconut and Butter different?

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

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

Infographic

Coconut vs Butter infographic
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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.
:
2
Butter
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%
Contains more Calcium +71.4%
Contains less Sodium -45%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 1% 2% 11% 3% 2% 3% 6% 1% 6%
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%
Contains more Calcium +71.4%
Contains less Sodium -45%

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.
:
5
Butter
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +866.7%
Contains more Vitamin B2 +70%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +3400%
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%
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%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +866.7%
Contains more Vitamin B2 +70%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +3400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Butter
Contains more Protein +291.8%
Contains more Carbs +25283.3%
Contains more Water +161.9%
Contains more Other +2300%
Contains more Fats +142.2%
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 g
Contains more Protein +291.8%
Contains more Carbs +25283.3%
Contains more Water +161.9%
Contains more Other +2300%
Contains more Fats +142.2%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut Butter
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 Coconut Butter Opinion
Net carbs 6.23g 0.06g Coconut
Protein 3.33g 0.85g Coconut
Fats 33.49g 81.11g Butter
Carbs 15.23g 0.06g Coconut
Calories 354kcal 717kcal Butter
Sugar 6.23g 0.06g Butter
Fiber 9g 0g Coconut
Calcium 14mg 24mg Butter
Iron 2.43mg 0.02mg Coconut
Magnesium 32mg 2mg Coconut
Phosphorus 113mg 24mg Coconut
Potassium 356mg 24mg Coconut
Sodium 20mg 11mg Butter
Zinc 1.1mg 0.09mg Coconut
Copper 0.435mg 0.016mg Coconut
Manganese 1.5mg 0.004mg Coconut
Selenium 10.1µg 1µg Coconut
Vitamin A 0IU 2499IU Butter
Vitamin A RAE 0µg 684µg Butter
Vitamin E 0.24mg 2.32mg Butter
Vitamin C 3.3mg 0mg Coconut
Vitamin B1 0.066mg 0.005mg Coconut
Vitamin B2 0.02mg 0.034mg Butter
Vitamin B3 0.54mg 0.042mg Coconut
Vitamin B5 0.3mg 0.11mg Coconut
Vitamin B6 0.054mg 0.003mg Coconut
Folate 26µg 3µg Coconut
Vitamin B12 0µg 0.17µg Butter
Vitamin K 0.2µg 7µg Butter
Tryptophan 0.039mg 0.012mg Coconut
Threonine 0.121mg 0.038mg Coconut
Isoleucine 0.131mg 0.051mg Coconut
Leucine 0.247mg 0.083mg Coconut
Lysine 0.147mg 0.067mg Coconut
Methionine 0.062mg 0.021mg Coconut
Phenylalanine 0.169mg 0.041mg Coconut
Valine 0.202mg 0.057mg Coconut
Histidine 0.077mg 0.023mg Coconut
Cholesterol 0mg 215mg Coconut
Saturated Fat 29.698g 50.489g Coconut
Monounsaturated Fat 1.425g 23.43g Butter
Polyunsaturated fat 0.366g 3.01g 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
Coconut Butter
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
21%
Butter
Minerals Daily Need Coverage Score
63%
Coconut
4%
Butter

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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173430/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.