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Almond vs Coconut - In-Depth Nutrition Comparison

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A recap on differences between Almond and Coconut

  • Coconut has less Vitamin E , Vitamin B2, Copper, Magnesium, Phosphorus, Manganese, Calcium, Vitamin B3, and Zinc.
  • Almond covers your daily Vitamin E needs 169% more than Coconut.
  • Coconut contains 57 times less Vitamin B2 than Almond. Almond contains 1.138mg of Vitamin B2, while Coconut contains 0.02mg.
  • Almond has less Saturated Fat.

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

Infographic

Almond 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Almond
8
:
Contains more Iron +52.7%
Contains more Calcium +1821.4%
Contains more Potassium +105.9%
Contains more Magnesium +743.8%
Contains more Copper +137%
Contains more Zinc +183.6%
Contains more Phosphorus +325.7%
Contains less Sodium -95%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 140% 81% 65% 193% 344% 86% 207% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 5% 32% 23% 145% 30% 49% 3%
Contains more Iron +52.7%
Contains more Calcium +1821.4%
Contains more Potassium +105.9%
Contains more Magnesium +743.8%
Contains more Copper +137%
Contains more Zinc +183.6%
Contains more Phosphorus +325.7%
Contains less Sodium -95%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Almond
8
:
Contains more Vitamin A +∞%
Contains more Vitamin E +10579.2%
Contains more Vitamin B1 +210.6%
Contains more Vitamin B2 +5590%
Contains more Vitamin B3 +570%
Contains more Vitamin B5 +57%
Contains more Vitamin B6 +153.7%
Contains more Folate +69.2%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 513% 0% 52% 263% 68% 29% 32% 0% 0% 33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 11% 0% 5% 0% 17% 5% 11% 18% 13% 0% 1% 20%
Contains more Vitamin A +∞%
Contains more Vitamin E +10579.2%
Contains more Vitamin B1 +210.6%
Contains more Vitamin B2 +5590%
Contains more Vitamin B3 +570%
Contains more Vitamin B5 +57%
Contains more Vitamin B6 +153.7%
Contains more Folate +69.2%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
82
Almond
8
Coconut
Mineral Summary Score
139
Almond
47
Coconut

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
127%
Almond
20%
Coconut
Carbohydrates
22%
Almond
15%
Coconut
Fats
230%
Almond
155%
Coconut

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Almond Coconut
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Coconut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Almond
Almond is lower in Sugar (difference - 1.88g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Almond
Almond is lower in Saturated Fat (difference - 25.896g)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 0)
Which food is cheaper?
Almond
Almond is cheaper (difference - $0.2)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food is richer in vitamins?
Almond
Almond is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Almond Coconut Opinion
Calories 579 354 Almond
Protein 21.15 3.33 Almond
Fats 49.93 33.49 Almond
Vitamin C 0 3.3 Coconut
Carbs 21.55 15.23 Almond
Cholesterol 0 0
Vitamin D 0 0
Iron 3.71 2.43 Almond
Calcium 269 14 Almond
Potassium 733 356 Almond
Magnesium 270 32 Almond
Sugar 4.35 6.23 Almond
Fiber 12.5 9 Almond
Copper 1.031 0.435 Almond
Zinc 3.12 1.1 Almond
Starch 0.72 Almond
Phosphorus 481 113 Almond
Sodium 1 20 Almond
Vitamin A 2 0 Almond
Vitamin E 25.63 0.24 Almond
Vitamin D 0 0
Vitamin B1 0.205 0.066 Almond
Vitamin B2 1.138 0.02 Almond
Vitamin B3 3.618 0.54 Almond
Vitamin B5 0.471 0.3 Almond
Vitamin B6 0.137 0.054 Almond
Vitamin B12 0 0
Vitamin K 0 0.2 Coconut
Folate 44 26 Almond
Trans Fat 0.015 Coconut
Saturated Fat 3.802 29.698 Almond
Monounsaturated Fat 31.551 1.425 Almond
Polyunsaturated fat 12.329 0.366 Almond
Tryptophan 0.211 0.039 Almond
Threonine 0.601 0.121 Almond
Isoleucine 0.751 0.131 Almond
Leucine 1.473 0.247 Almond
Lysine 0.568 0.147 Almond
Methionine 0.157 0.062 Almond
Phenylalanine 1.132 0.169 Almond
Valine 0.855 0.202 Almond
Histidine 0.539 0.077 Almond
Fructose 0.11 Almond

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.