Almond butter vs. Coconut — In-Depth Nutrition Comparison
Compare
How are Almond butter and Coconut different?
- Almond butter has more Vitamin E, Vitamin B2, Magnesium, Phosphorus, Copper, Calcium, Manganese, Zinc, and Vitamin B3 than Coconut.
- Daily need coverage for Vitamin E from Almond butter is 160% higher.
- Almond butter contains 47 times more Vitamin B2 than Coconut. While Almond butter contains 0.939mg of Vitamin B2, Coconut contains only 0.02mg.
- Almond butter has less Saturated Fat.
Nuts, almond butter, plain, without salt added and Nuts, coconut meat, raw are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +771.9% |
| Contains more CalciumCalcium | +2378.6% |
| Contains more PotassiumPotassium | +110.1% |
| Contains more IronIron | +43.6% |
| Contains more CopperCopper | +114.7% |
| Contains more ZincZinc | +199.1% |
| Contains more PhosphorusPhosphorus | +349.6% |
| Contains less SodiumSodium | -65% |
| Contains more ManganeseManganese | +42.1% |
| Contains more SeleniumSelenium | +320.8% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +9987.5% |
| Contains more Vitamin B2Vitamin B2 | +4595% |
| Contains more Vitamin B3Vitamin B3 | +484.3% |
| Contains more Vitamin B6Vitamin B6 | +90.7% |
| Contains more FolateFolate | +103.8% |
| Contains more CholineCholine | +330.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +61% |
| Contains more Vitamin KVitamin K | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.96 g
Fats:
55.5 g
Carbs:
18.82 g
Water:
1.64 g
Other:
3.08 g
Protein:
3.33 g
Fats:
33.49 g
Carbs:
15.23 g
Water:
46.99 g
Other:
0.96 g
| Contains more ProteinProtein | +529.4% |
| Contains more FatsFats | +65.7% |
| Contains more CarbsCarbs | +23.6% |
| Contains more OtherOther | +220.8% |
| Contains more WaterWater | +2765.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
4.152 g
Monounsaturated Fat:
Mono. Fat
32.445 g
Polyunsaturated fat:
Poly. Fat
13.613 g
Saturated Fat:
Sat. Fat
29.698 g
Monounsaturated Fat:
Mono. Fat
1.425 g
Polyunsaturated fat:
Poly. Fat
0.366 g
| Contains less Sat. FatSaturated Fat | -86% |
| Contains more Mono. FatMonounsaturated Fat | +2176.8% |
| Contains more Poly. FatPolyunsaturated fat | +3619.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in price |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 614kcal | 354kcal |
|
| Protein | 20.96g | 3.33g |
|
| Fats | 55.5g | 33.49g |
|
| Vitamin C | 0mg | 3.3mg |
|
| Net carbs | 8.52g | 6.23g |
|
| Carbs | 18.82g | 15.23g |
|
| Magnesium | 279mg | 32mg |
|
| Calcium | 347mg | 14mg |
|
| Potassium | 748mg | 356mg |
|
| Iron | 3.49mg | 2.43mg |
|
| Sugar | 4.43g | 6.23g |
|
| Fiber | 10.3g | 9g |
|
| Copper | 0.934mg | 0.435mg |
|
| Zinc | 3.29mg | 1.1mg |
|
| Starch | 0.08g |
|
|
| Phosphorus | 508mg | 113mg |
|
| Sodium | 7mg | 20mg |
|
| Vitamin A | 1IU | 0IU |
|
| Vitamin E | 24.21mg | 0.24mg |
|
| Manganese | 2.131mg | 1.5mg |
|
| Selenium | 2.4µg | 10.1µg |
|
| Vitamin B1 | 0.041mg | 0.066mg |
|
| Vitamin B2 | 0.939mg | 0.02mg |
|
| Vitamin B3 | 3.155mg | 0.54mg |
|
| Vitamin B5 | 0.318mg | 0.3mg |
|
| Vitamin B6 | 0.103mg | 0.054mg |
|
| Vitamin K | 0µg | 0.2µg |
|
| Folate | 53µg | 26µg |
|
| Choline | 52.1mg | 12.1mg |
|
| Saturated Fat | 4.152g | 29.698g |
|
| Monounsaturated Fat | 32.445g | 1.425g |
|
| Polyunsaturated fat | 13.613g | 0.366g |
|
| Tryptophan | 0.159mg | 0.039mg |
|
| Threonine | 0.555mg | 0.121mg |
|
| Isoleucine | 0.813mg | 0.131mg |
|
| Leucine | 1.483mg | 0.247mg |
|
| Lysine | 0.612mg | 0.147mg |
|
| Methionine | 0.122mg | 0.062mg |
|
| Phenylalanine | 1.149mg | 0.169mg |
|
| Valine | 0.937mg | 0.202mg |
|
| Histidine | 0.55mg | 0.077mg |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
68%
8%
Minerals Daily Need Coverage Score
141%
63%
Comparison summary
Which food is cheaper?
Coconut is cheaper (difference - $0.4)
Which food is lower in Sugar?
Almond butter is lower in Sugar (difference - 1.8g)
Which food contains less Sodium?
Almond butter contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Almond butter is lower in Saturated Fat (difference - 25.546g)
Which food is lower in glycemic index?
Almond butter is lower in glycemic index (difference - 59)
Which food is richer in minerals?
Almond butter is relatively richer in minerals
Which food is richer in vitamins?
Almond butter is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)