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  6. Almond paste vs. Coconut

Almond paste vs. Coconut — In-Depth Nutrition Comparison

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A recap on the differences between almond paste and coconut

  • Almond paste has more vitamin E, vitamin B2, magnesium, phosphorus, calcium, and folate; however, coconut is higher in manganese, fiber, and selenium.
  • Coconut covers your daily saturated fat needs 135% more than almond paste.
  • Coconut contains 56 times less vitamin E than almond paste. Almond paste contains 13.54mg of vitamin E, while coconut contains 0.24mg.
  • Almond paste has less saturated fat.

Food varieties used in this article are Nuts, almond paste and Nuts, coconut meat, raw.

Infographic

Almond paste 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 93% 52% 28% 60% 151% 40% 111% 1.2% 112% 23%
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 +306.3%
Contains more CalciumCalcium +1128.6%
Contains more ZincZinc +34.5%
Contains more PhosphorusPhosphorus +128.3%
Contains less SodiumSodium -55%
Contains more PotassiumPotassium +13.4%
Contains more IronIron +51.9%
Contains more ManganeseManganese +75.2%
Contains more SeleniumSelenium +140.5%
~equal in Copper ~0.435mg

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 0.33% 0% 271% 0% 21% 96% 27% 6.8% 8.3% 0% 0% 55% 16%
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 +5541.7%
Contains more Vitamin B1Vitamin B1 +24.2%
Contains more Vitamin B2Vitamin B2 +1970%
Contains more Vitamin B3Vitamin B3 +163.3%
Contains more FolateFolate +180.8%
Contains more CholineCholine +135.5%
Contains more Vitamin CVitamin C +3200%
Contains more Vitamin B5Vitamin B5 +165.5%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Almond paste Coconut DV% diff.
Saturated fat 2.629g 29.698g 123%
Vitamin E 13.54mg 0.24mg 89%
Monounsaturated fat 18.012g 1.425g 41%
Polyunsaturated fat 5.821g 0.366g 36%
Vitamin B2 0.414mg 0.02mg 30%
Manganese 0.856mg 1.5mg 28%
Magnesium 130mg 32mg 23%
Phosphorus 258mg 113mg 21%
Fiber 4.8g 9g 17%
Calcium 172mg 14mg 16%
Folate 73µg 26µg 12%
Carbs 47.81g 15.23g 11%
Protein 9g 3.33g 11%
Selenium 4.2µg 10.1µg 11%
Iron 1.6mg 2.43mg 10%
Fats 27.74g 33.49g 9%
Vitamin B3 1.422mg 0.54mg 6%
Calories 458kcal 354kcal 5%
Vitamin C 0.1mg 3.3mg 4%
Vitamin B5 0.113mg 0.3mg 4%
Choline 28.5mg 12.1mg 3%
Zinc 1.48mg 1.1mg 3%
Copper 0.454mg 0.435mg 2%
Vitamin B1 0.082mg 0.066mg 1%
Vitamin B6 0.036mg 0.054mg 1%
Potassium 314mg 356mg 1%
Net carbs 43.01g 6.23g N/A
Sugar 36.25g 6.23g N/A
Sodium 9mg 20mg 0%
Vitamin K 0µg 0.2µg 0%
Tryptophan 0.039mg 0%
Threonine 0.121mg 0%
Isoleucine 0.131mg 0%
Leucine 0.247mg 0%
Lysine 0.147mg 0%
Methionine 0.062mg 0%
Phenylalanine 0.169mg 0%
Valine 0.202mg 0%
Histidine 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 28% 48% 14%
Protein: 9 g
Fats: 27.74 g
Carbs: 47.81 g
Water: 14.08 g
Other: 1.37 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 +170.3%
Contains more CarbsCarbs +213.9%
Contains more OtherOther +42.7%
Contains more FatsFats +20.7%
Contains more WaterWater +233.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 68% 22%
Saturated fat: Sat. Fat 2.629 g
Monounsaturated fat: Mono. Fat 18.012 g
Polyunsaturated fat: Poly. Fat 5.821 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 -91.1%
Contains more Mono. FatMonounsaturated fat +1164%
Contains more Poly. FatPolyunsaturated fat +1490.4%

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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 paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170160/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.