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  6. Peanut butter vs. Coconut

Peanut butter vs. Coconut — In-Depth Nutrition Comparison

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Important differences between Peanut butter and Coconut

  • Peanut butter has more Vitamin B3, Vitamin E , Magnesium, Phosphorus, Vitamin B6, Vitamin B5, Folate, and Vitamin B2, however, Coconut has more Fiber.
  • Coconut's daily need coverage for Saturated Fat is 97% more.
  • Peanut butter has 38 times more Vitamin E than Coconut. Peanut butter has 9.1mg of Vitamin E , while Coconut has 0.24mg.
  • Peanut butter is lower in Saturated Fat.

The food varieties used in the comparison are Peanut butter, smooth style, without salt and Nuts, coconut meat, raw.

Infographic

Peanut butter vs Coconut 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.
Peanut butter
Peanut butter
7
:
3
Coconut
Coconut
Contains more Calcium +250%
Contains more Magnesium +425%
Contains more Phosphorus +196.5%
Contains more Potassium +56.7%
Contains less Sodium -15%
Contains more Zinc +128.2%
Contains more Manganese +11%
Contains more Iron +39.7%
Contains more Selenium +146.3%
Equal in Copper - 0.435
Equal in Manganese - 1.5
Peanut butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Contains more Calcium +250%
Contains more Magnesium +425%
Contains more Phosphorus +196.5%
Contains more Potassium +56.7%
Contains less Sodium -15%
Contains more Zinc +128.2%
Contains more Manganese +11%
Contains more Iron +39.7%
Contains more Selenium +146.3%
Equal in Copper - 0.435
Equal in Manganese - 1.5

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.
Peanut butter
Peanut butter
8
:
1
Coconut
Coconut
Contains more Vitamin E +3691.7%
Contains more Vitamin B1 +127.3%
Contains more Vitamin B2 +860%
Contains more Vitamin B3 +2328.1%
Contains more Vitamin B5 +279%
Contains more Vitamin B6 +716.7%
Contains more Folate +234.6%
Contains more Vitamin K +50%
Contains more Vitamin C +∞%
Peanut butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
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%
Contains more Vitamin E +3691.7%
Contains more Vitamin B1 +127.3%
Contains more Vitamin B2 +860%
Contains more Vitamin B3 +2328.1%
Contains more Vitamin B5 +279%
Contains more Vitamin B6 +716.7%
Contains more Folate +234.6%
Contains more Vitamin K +50%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut butter
Peanut butter
4
:
1
Coconut
Coconut
Contains more Protein +567%
Contains more Fats +53.4%
Contains more Carbs +46.5%
Contains more Other +201%
Contains more Water +3720.3%
Peanut butter
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
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
Contains more Protein +567%
Contains more Fats +53.4%
Contains more Carbs +46.5%
Contains more Other +201%
Contains more Water +3720.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut butter
Peanut butter
3
:
0
Coconut
Coconut
Contains less Saturated Fat -65.2%
Contains more Monounsaturated Fat +1720.4%
Contains more Polyunsaturated fat +3324.9%
Peanut butter
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -65.2%
Contains more Monounsaturated Fat +1720.4%
Contains more Polyunsaturated fat +3324.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Peanut butter Coconut
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Peanut butter Coconut Opinion
Net carbs 17.31g 6.23g Peanut butter
Protein 22.21g 3.33g Peanut butter
Fats 51.36g 33.49g Peanut butter
Carbs 22.31g 15.23g Peanut butter
Calories 598kcal 354kcal Peanut butter
Starch 3.56g Peanut butter
Fructose 0.12g Peanut butter
Sugar 10.49g 6.23g Coconut
Fiber 5g 9g Coconut
Calcium 49mg 14mg Peanut butter
Iron 1.74mg 2.43mg Coconut
Magnesium 168mg 32mg Peanut butter
Phosphorus 335mg 113mg Peanut butter
Potassium 558mg 356mg Peanut butter
Sodium 17mg 20mg Peanut butter
Zinc 2.51mg 1.1mg Peanut butter
Copper 0.422mg 0.435mg Coconut
Manganese 1.665mg 1.5mg Peanut butter
Selenium 4.1µg 10.1µg Coconut
Vitamin E 9.1mg 0.24mg Peanut butter
Vitamin C 0mg 3.3mg Coconut
Vitamin B1 0.15mg 0.066mg Peanut butter
Vitamin B2 0.192mg 0.02mg Peanut butter
Vitamin B3 13.112mg 0.54mg Peanut butter
Vitamin B5 1.137mg 0.3mg Peanut butter
Vitamin B6 0.441mg 0.054mg Peanut butter
Folate 87µg 26µg Peanut butter
Vitamin K 0.3µg 0.2µg Peanut butter
Tryptophan 0.231mg 0.039mg Peanut butter
Threonine 0.525mg 0.121mg Peanut butter
Isoleucine 0.616mg 0.131mg Peanut butter
Leucine 1.546mg 0.247mg Peanut butter
Lysine 0.681mg 0.147mg Peanut butter
Methionine 0.265mg 0.062mg Peanut butter
Phenylalanine 1.202mg 0.169mg Peanut butter
Valine 0.782mg 0.202mg Peanut butter
Histidine 0.557mg 0.077mg Peanut butter
Trans Fat 0.075g Coconut
Saturated Fat 10.325g 29.698g Peanut butter
Monounsaturated Fat 25.941g 1.425g Peanut butter
Polyunsaturated fat 12.535g 0.366g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter Coconut
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
62%
Peanut butter
8%
Coconut
Minerals Daily Need Coverage Score
84%
Peanut butter
63%
Coconut

Comparison summary

Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Peanut butter
Peanut butter is lower in Saturated Fat (difference - 19.373g)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 45)
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food is lower in Sugar?
Coconut
Coconut is lower in Sugar (difference - 4.26g)
Which food is cheaper?
Coconut
Coconut is cheaper (difference - $0.2)
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.

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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/nutrients
  2. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.