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Almonds vs. Coconut milk — In-Depth Nutrition Comparison

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How are almonds and coconut milk different?

  • Almonds are higher than coconut milk in vitamin E, vitamin B2, copper, magnesium, manganese, phosphorus, fiber, iron, and calcium.
  • Almonds cover your daily need for vitamin E, 170% more than coconut milk.
  • Almonds are lower in saturated fat.
  • Coconut milk has a higher glycemic index (97) than almonds (0).

Nuts, almonds and Nuts, coconut milk, raw (liquid expressed from grated meat and water) types were used in this article.

Infographic

Almonds vs Coconut milk 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 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more MagnesiumMagnesium +629.7%
Contains more CalciumCalcium +1581.3%
Contains more PotassiumPotassium +178.7%
Contains more IronIron +126.2%
Contains more CopperCopper +287.6%
Contains more ZincZinc +365.7%
Contains more PhosphorusPhosphorus +381%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +137.9%
Contains more SeleniumSelenium +51.2%

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% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin EVitamin E +16986.7%
Contains more Vitamin B1Vitamin B1 +688.5%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +376.1%
Contains more Vitamin B5Vitamin B5 +157.4%
Contains more Vitamin B6Vitamin B6 +315.2%
Contains more FolateFolate +175%
Contains more CholineCholine +512.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more ProteinProtein +823.6%
Contains more FatsFats +109.4%
Contains more CarbsCarbs +289%
Contains more OtherOther +316.9%
Contains more WaterWater +1433.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -82%
Contains more Mono. FatMonounsaturated fat +3011.5%
Contains more Poly. FatPolyunsaturated fat +4623.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almonds Coconut milk
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

All nutrients comparison - raw data values

Nutrient Almonds Coconut milk DV% diff.
Vitamin E 25.63mg 0.15mg 170%
Vitamin B2 1.138mg 0mg 88%
Copper 1.031mg 0.266mg 85%
Polyunsaturated fat 12.329g 0.261g 80%
Saturated fat 3.802g 21.14g 79%
Monounsaturated fat 31.551g 1.014g 76%
Magnesium 270mg 37mg 55%
Manganese 2.179mg 0.916mg 55%
Phosphorus 481mg 100mg 54%
Fiber 12.5g 2.2g 41%
Fats 49.93g 23.84g 40%
Protein 21.15g 2.29g 38%
Iron 3.71mg 1.64mg 26%
Calcium 269mg 16mg 25%
Zinc 3.12mg 0.67mg 22%
Vitamin B3 3.618mg 0.76mg 18%
Calories 579kcal 230kcal 17%
Vitamin B1 0.205mg 0.026mg 15%
Potassium 733mg 263mg 14%
Vitamin B6 0.137mg 0.033mg 8%
Choline 52.1mg 8.5mg 8%
Folate 44µg 16µg 7%
Vitamin B5 0.471mg 0.183mg 6%
Carbs 21.55g 5.54g 5%
Selenium 4.1µg 6.2µg 4%
Vitamin C 0mg 2.8mg 3%
Sodium 1mg 15mg 1%
Net carbs 9.05g 3.34g N/A
Sugar 4.35g 3.34g N/A
Starch 0.72g 0%
Vitamin K 0µg 0.1µg 0%
Trans fat 0.015g N/A
Tryptophan 0.211mg 0.027mg 0%
Threonine 0.601mg 0.083mg 0%
Isoleucine 0.751mg 0.09mg 0%
Leucine 1.473mg 0.17mg 0%
Lysine 0.568mg 0.101mg 0%
Methionine 0.157mg 0.043mg 0%
Phenylalanine 1.132mg 0.116mg 0%
Valine 0.855mg 0.139mg 0%
Histidine 0.539mg 0.053mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almonds Coconut milk
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
78%
Almonds
5%
Coconut milk
Minerals Daily Need Coverage Score
142%
Almonds
42%
Coconut milk

Comparison summary

Which food is lower in Sugar?
Coconut milk
Coconut milk is lower in Sugar (difference - 1.01g)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Almonds
Almonds is lower in Saturated fat (difference - 17.338g)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 97)
Which food is cheaper?
Almonds
Almonds is cheaper (difference - $1.6)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food is richer in vitamins?
Almonds
Almonds 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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.