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  6. Almond butter vs. Coconut

Almond butter vs. Coconut — In-Depth Nutrition Comparison

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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 for 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

Almond butter vs Coconut 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.3mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Almond butter Coconut DV% diff.
Vitamin E 24.21mg 0.24mg 160%
Saturated fat 4.152g 29.698g 116%
Polyunsaturated fat 13.613g 0.366g 88%
Monounsaturated fat 32.445g 1.425g 78%
Vitamin B2 0.939mg 0.02mg 71%
Magnesium 279mg 32mg 59%
Phosphorus 508mg 113mg 56%
Copper 0.934mg 0.435mg 55%
Protein 20.96g 3.33g 35%
Fats 55.5g 33.49g 34%
Calcium 347mg 14mg 33%
Manganese 2.131mg 1.5mg 27%
Zinc 3.29mg 1.1mg 20%
Vitamin B3 3.155mg 0.54mg 16%
Selenium 2.4µg 10.1µg 14%
Calories 614kcal 354kcal 13%
Iron 3.49mg 2.43mg 13%
Potassium 748mg 356mg 12%
Folate 53µg 26µg 7%
Choline 52.1mg 12.1mg 7%
Fiber 10.3g 9g 5%
Vitamin B6 0.103mg 0.054mg 4%
Vitamin C 0mg 3.3mg 4%
Vitamin B1 0.041mg 0.066mg 2%
Sodium 7mg 20mg 1%
Carbs 18.82g 15.23g 1%
Net carbs 8.52g 6.23g N/A
Sugar 4.43g 6.23g N/A
Starch 0.08g 0%
Vitamin B5 0.318mg 0.3mg 0%
Vitamin K 0µg 0.2µg 0%
Tryptophan 0.159mg 0.039mg 0%
Threonine 0.555mg 0.121mg 0%
Isoleucine 0.813mg 0.131mg 0%
Leucine 1.483mg 0.247mg 0%
Lysine 0.612mg 0.147mg 0%
Methionine 0.122mg 0.062mg 0%
Phenylalanine 1.149mg 0.169mg 0%
Valine 0.937mg 0.202mg 0%
Histidine 0.55mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
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 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
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
94% 5%
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%

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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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.