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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 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

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.
Contains more Calcium +2378.6%
Contains more Iron +43.6%
Contains more Magnesium +771.9%
Contains more Phosphorus +349.6%
Contains more Potassium +110.1%
Contains less Sodium -65%
Contains more Zinc +199.1%
Contains more Copper +114.7%
Contains more Manganese +42.1%
Contains more Selenium +320.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 131% 200% 218% 66% 1% 90% 312% 278% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Contains more Calcium +2378.6%
Contains more Iron +43.6%
Contains more Magnesium +771.9%
Contains more Phosphorus +349.6%
Contains more Potassium +110.1%
Contains less Sodium -65%
Contains more Zinc +199.1%
Contains more Copper +114.7%
Contains more Manganese +42.1%
Contains more Selenium +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 A +∞%
Contains more Vitamin E +9987.5%
Contains more Vitamin B2 +4595%
Contains more Vitamin B3 +484.3%
Contains more Vitamin B6 +90.7%
Contains more Folate +103.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +61%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.3
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 485% 0% 0% 11% 217% 60% 20% 24% 40% 0% 0%
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 A +∞%
Contains more Vitamin E +9987.5%
Contains more Vitamin B2 +4595%
Contains more Vitamin B3 +484.3%
Contains more Vitamin B6 +90.7%
Contains more Folate +103.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +61%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +529.4%
Contains more Fats +65.7%
Contains more Carbs +23.6%
Contains more Other +220.8%
Contains more Water +2765.2%
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 Protein +529.4%
Contains more Fats +65.7%
Contains more Carbs +23.6%
Contains more Other +220.8%
Contains more Water +2765.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -86%
Contains more Monounsaturated Fat +2176.8%
Contains more Polyunsaturated fat +3619.4%
8% 65% 27%
Saturated Fat: 4.152 g
Monounsaturated Fat: 32.445 g
Polyunsaturated fat: 13.613 g
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -86%
Contains more Monounsaturated Fat +2176.8%
Contains more Polyunsaturated 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.
Almond butter Coconut
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond 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
71%
Almond butter
8%
Coconut
Minerals Daily Need Coverage Score
141%
Almond butter
63%
Coconut

Comparison summary

Which food is cheaper?
Coconut
Coconut is cheaper (difference - $0.4)
Which food is lower in Sugar?
Almond butter
Almond butter is lower in Sugar (difference - 1.8g)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Almond butter
Almond butter is lower in Saturated Fat (difference - 25.546g)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 59)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food is richer in vitamins?
Almond butter
Almond butter is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.