Almonds vs. Coconut — In-Depth Nutrition Comparison
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A recap on differences between almonds and coconut
- Coconut has less vitamin E, vitamin B2, copper, magnesium, phosphorus, manganese, calcium, vitamin B3, and zinc.
- Almonds cover your daily vitamin E needs 169% more than coconut.
- Coconut contains 57 times less vitamin B2 than almonds. Almonds contain 1.138mg of vitamin B2, while coconut contains 0.02mg.
- Almonds have less saturated fat.
- The glycemic index of coconut is higher.
Food varieties used in this article are Nuts, almonds and Nuts, coconut meat, raw.
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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 MagnesiumMagnesium | +743.8% |
| Contains more CalciumCalcium | +1821.4% |
| Contains more PotassiumPotassium | +105.9% |
| Contains more IronIron | +52.7% |
| Contains more CopperCopper | +137% |
| Contains more ZincZinc | +183.6% |
| Contains more PhosphorusPhosphorus | +325.7% |
| Contains less SodiumSodium | -95% |
| Contains more ManganeseManganese | +45.3% |
| Contains more SeleniumSelenium | +146.3% |
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 EVitamin E | +10579.2% |
| Contains more Vitamin B1Vitamin B1 | +210.6% |
| Contains more Vitamin B2Vitamin B2 | +5590% |
| Contains more Vitamin B3Vitamin B3 | +570% |
| Contains more Vitamin B5Vitamin B5 | +57% |
| Contains more Vitamin B6Vitamin B6 | +153.7% |
| Contains more FolateFolate | +69.2% |
| Contains more CholineCholine | +330.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 25.63mg | 0.24mg | 169% |
| Saturated fat | 3.802g | 29.698g | 118% |
| Vitamin B2 | 1.138mg | 0.02mg | 86% |
| Polyunsaturated fat | 12.329g | 0.366g | 80% |
| Monounsaturated fat | 31.551g | 1.425g | 75% |
| Copper | 1.031mg | 0.435mg | 66% |
| Magnesium | 270mg | 32mg | 57% |
| Phosphorus | 481mg | 113mg | 53% |
| Protein | 21.15g | 3.33g | 36% |
| Manganese | 2.179mg | 1.5mg | 30% |
| Calcium | 269mg | 14mg | 26% |
| Fats | 49.93g | 33.49g | 25% |
| Vitamin B3 | 3.618mg | 0.54mg | 19% |
| Zinc | 3.12mg | 1.1mg | 18% |
| Iron | 3.71mg | 2.43mg | 16% |
| Fiber | 12.5g | 9g | 14% |
| Vitamin B1 | 0.205mg | 0.066mg | 12% |
| Selenium | 4.1µg | 10.1µg | 11% |
| Calories | 579kcal | 354kcal | 11% |
| Potassium | 733mg | 356mg | 11% |
| Choline | 52.1mg | 12.1mg | 7% |
| Vitamin B6 | 0.137mg | 0.054mg | 6% |
| Folate | 44µg | 26µg | 5% |
| Vitamin C | 0mg | 3.3mg | 4% |
| Vitamin B5 | 0.471mg | 0.3mg | 3% |
| Carbs | 21.55g | 15.23g | 2% |
| Sodium | 1mg | 20mg | 1% |
| Net carbs | 9.05g | 6.23g | N/A |
| Sugar | 4.35g | 6.23g | N/A |
| Starch | 0.72g | 0% | |
| Vitamin K | 0µg | 0.2µg | 0% |
| Trans fat | 0.015g | N/A | |
| Tryptophan | 0.211mg | 0.039mg | 0% |
| Threonine | 0.601mg | 0.121mg | 0% |
| Isoleucine | 0.751mg | 0.131mg | 0% |
| Leucine | 1.473mg | 0.247mg | 0% |
| Lysine | 0.568mg | 0.147mg | 0% |
| Methionine | 0.157mg | 0.062mg | 0% |
| Phenylalanine | 1.132mg | 0.169mg | 0% |
| Valine | 0.855mg | 0.202mg | 0% |
| Histidine | 0.539mg | 0.077mg | 0% |
| Fructose | 0.11g | 0% | |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 12.32g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +535.1% |
| Contains more FatsFats | +49.1% |
| Contains more CarbsCarbs | +41.5% |
| Contains more OtherOther | +208.3% |
| Contains more WaterWater | +965.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -87.2% |
| Contains more Mono. FatMonounsaturated fat | +2114.1% |
| Contains more Poly. FatPolyunsaturated fat | +3268.6% |
