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  6. Coconut oil vs. Almond butter

Coconut oil vs. Almond butter — In-Depth Nutrition Comparison

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Important differences between Coconut oil and Almond butter

  • Coconut oil has less Vitamin E, Copper, Manganese, Phosphorus, Vitamin B2, Magnesium, Iron, Fiber, and Calcium.
  • Coconut oil's daily need coverage for Saturated Fat is 392% more.
  • Almond butter is lower in Saturated Fat.

The food varieties used in the comparison are Oil, coconut and Nuts, almond butter, plain, without salt added.

Infographic

Coconut oil vs Almond butter 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +34600%
Contains more PotassiumPotassium +∞%
Contains more IronIron +6880%
Contains more CopperCopper +∞%
Contains more ZincZinc +16350%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
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 0% 0.06% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +21909.1%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +17266.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more FatsFats +78.5%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +5366.7%
Contains more OtherOther +238.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
91% 7% 2%
Saturated Fat: Sat. Fat 82.475 g
Monounsaturated Fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
8% 65% 27%
Saturated Fat: Sat. Fat 4.152 g
Monounsaturated Fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Contains less Sat. FatSaturated Fat -95%
Contains more Mono. FatMonounsaturated Fat +412.4%
Contains more Poly. FatPolyunsaturated fat +699.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut oil Almond butter Opinion
Calories 892kcal 614kcal Coconut oil
Protein 0g 20.96g Almond butter
Fats 99.06g 55.5g Coconut oil
Net carbs 0g 8.52g Almond butter
Carbs 0g 18.82g Almond butter
Magnesium 0mg 279mg Almond butter
Calcium 1mg 347mg Almond butter
Potassium 0mg 748mg Almond butter
Iron 0.05mg 3.49mg Almond butter
Sugar 0g 4.43g Coconut oil
Fiber 0g 10.3g Almond butter
Copper 0mg 0.934mg Almond butter
Zinc 0.02mg 3.29mg Almond butter
Starch 0.08g Almond butter
Phosphorus 0mg 508mg Almond butter
Sodium 0mg 7mg Coconut oil
Vitamin A 0IU 1IU Almond butter
Vitamin E 0.11mg 24.21mg Almond butter
Manganese 0mg 2.131mg Almond butter
Selenium 0µg 2.4µg Almond butter
Vitamin B1 0mg 0.041mg Almond butter
Vitamin B2 0mg 0.939mg Almond butter
Vitamin B3 0mg 3.155mg Almond butter
Vitamin B5 0mg 0.318mg Almond butter
Vitamin B6 0mg 0.103mg Almond butter
Vitamin K 0.6µg 0µg Coconut oil
Folate 0µg 53µg Almond butter
Trans Fat 0.028g Almond butter
Choline 0.3mg 52.1mg Almond butter
Saturated Fat 82.475g 4.152g Almond butter
Monounsaturated Fat 6.332g 32.445g Almond butter
Polyunsaturated fat 1.702g 13.613g Almond butter
Tryptophan 0mg 0.159mg Almond butter
Threonine 0mg 0.555mg Almond butter
Isoleucine 0mg 0.813mg Almond butter
Leucine 0mg 1.483mg Almond butter
Lysine 0mg 0.612mg Almond butter
Methionine 0mg 0.122mg Almond butter
Phenylalanine 0mg 1.149mg Almond butter
Valine 0mg 0.937mg Almond butter
Histidine 0mg 0.55mg Almond butter
Omega-3 - ALA 0.019g Coconut oil
Omega-6 - Linoleic acid 1.676g Coconut oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut oil Almond butter
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
0%
Coconut oil
68%
Almond butter
Minerals Daily Need Coverage Score
0%
Coconut oil
141%
Almond butter

Comparison summary

Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 4.43g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 7mg)
Which food is cheaper?
Coconut oil
Coconut oil is cheaper (difference - $0.8)
Which food is lower in Saturated Fat?
Almond butter
Almond butter is lower in Saturated Fat (difference - 78.323g)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food is richer in vitamins?
Almond butter
Almond butter 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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/nutrients
  2. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.