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  6. Butter vs. Coconut

Butter vs. Coconut — In-Depth Nutrition Comparison

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How are Butter and Coconut different?

  • Butter is higher in Vitamin A, and Vitamin E, however, Coconut is richer in Manganese, Copper, Fiber, Iron, Selenium, and Phosphorus.
  • Daily need coverage for Saturated Fat from Butter is 104% higher.
  • Coconut has less Cholesterol.

Butter, without salt and Nuts, coconut meat, raw are the varieties used in this article.

Infographic

Butter vs Coconut infographic
Infographic link

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.
Butter
Butter
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 7.2% 2.1% 0.75% 5.3% 2.5% 10% 1.4% 0.52% 5.5%
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 CalciumCalcium +71.4%
Contains less SodiumSodium -45%
Contains more MagnesiumMagnesium +1500%
Contains more PotassiumPotassium +1383.3%
Contains more IronIron +12050%
Contains more CopperCopper +2618.8%
Contains more ZincZinc +1122.2%
Contains more PhosphorusPhosphorus +370.8%
Contains more ManganeseManganese +37400%
Contains more SeleniumSelenium +910%

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.
Butter
Butter
6
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% 150% 46% 0% 1.3% 7.8% 0.79% 6.6% 0.69% 21% 18% 2.3% 10%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +866.7%
Contains more Vitamin B2Vitamin B2 +70%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +3400%
Contains more CholineCholine +55.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1220%
Contains more Vitamin B3Vitamin B3 +1185.7%
Contains more Vitamin B5Vitamin B5 +172.7%
Contains more Vitamin B6Vitamin B6 +1700%
Contains more FolateFolate +766.7%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Butter
Butter
1
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 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 FatsFats +142.2%
Contains more ProteinProtein +291.8%
Contains more CarbsCarbs +25283.3%
Contains more WaterWater +161.9%
Contains more OtherOther +2300%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Butter
Butter
2
66% 30% 4%
Saturated Fat: Sat. Fat 50.489 g
Monounsaturated Fat: Mono. Fat 23.43 g
Polyunsaturated fat: Poly. Fat 3.01 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 more Mono. FatMonounsaturated Fat +1544.2%
Contains more Poly. FatPolyunsaturated fat +722.4%
Contains less Sat. FatSaturated Fat -41.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Butter Coconut
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Butter Coconut Opinion
Calories 717kcal 354kcal Butter
Protein 0.85g 3.33g Coconut
Fats 81.11g 33.49g Butter
Vitamin C 0mg 3.3mg Coconut
Net carbs 0.06g 6.23g Coconut
Carbs 0.06g 15.23g Coconut
Cholesterol 215mg 0mg Coconut
Magnesium 2mg 32mg Coconut
Calcium 24mg 14mg Butter
Potassium 24mg 356mg Coconut
Iron 0.02mg 2.43mg Coconut
Sugar 0.06g 6.23g Butter
Fiber 0g 9g Coconut
Copper 0.016mg 0.435mg Coconut
Zinc 0.09mg 1.1mg Coconut
Phosphorus 24mg 113mg Coconut
Sodium 11mg 20mg Butter
Vitamin A 2499IU 0IU Butter
Vitamin A 684µg 0µg Butter
Vitamin E 2.32mg 0.24mg Butter
Manganese 0.004mg 1.5mg Coconut
Selenium 1µg 10.1µg Coconut
Vitamin B1 0.005mg 0.066mg Coconut
Vitamin B2 0.034mg 0.02mg Butter
Vitamin B3 0.042mg 0.54mg Coconut
Vitamin B5 0.11mg 0.3mg Coconut
Vitamin B6 0.003mg 0.054mg Coconut
Vitamin B12 0.17µg 0µg Butter
Vitamin K 7µg 0.2µg Butter
Folate 3µg 26µg Coconut
Choline 18.8mg 12.1mg Butter
Saturated Fat 50.489g 29.698g Coconut
Monounsaturated Fat 23.43g 1.425g Butter
Polyunsaturated fat 3.01g 0.366g Butter
Tryptophan 0.012mg 0.039mg Coconut
Threonine 0.038mg 0.121mg Coconut
Isoleucine 0.051mg 0.131mg Coconut
Leucine 0.083mg 0.247mg Coconut
Lysine 0.067mg 0.147mg Coconut
Methionine 0.021mg 0.062mg Coconut
Phenylalanine 0.041mg 0.169mg Coconut
Valine 0.057mg 0.202mg Coconut
Histidine 0.023mg 0.077mg Coconut
Omega-3 - ALA 0.315g Butter
Omega-6 - Linoleic acid 2.166g Butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Butter Coconut
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
20%
Butter
8%
Coconut
Minerals Daily Need Coverage Score
4%
Butter
63%
Coconut

Comparison summary

Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 215mg)
Which food is lower in Saturated Fat?
Coconut
Coconut is lower in Saturated Fat (difference - 20.791g)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food is lower in Sugar?
Butter
Butter is lower in Sugar (difference - 6.17g)
Which food contains less Sodium?
Butter
Butter contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Butter
Butter is lower in glycemic index (difference - 59)
Which food is cheaper?
Butter
Butter is cheaper (difference - $1)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173430/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.