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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% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin KVitamin K +∞%
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 A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut oil Almond butter DV% diff.
Saturated fat 82.475g 4.152g 356%
Vitamin E 0.11mg 24.21mg 161%
Copper 0mg 0.934mg 104%
Manganese 0mg 2.131mg 93%
Polyunsaturated fat 1.702g 13.613g 79%
Phosphorus 0mg 508mg 73%
Vitamin B2 0mg 0.939mg 72%
Fats 99.06g 55.5g 67%
Magnesium 0mg 279mg 66%
Monounsaturated fat 6.332g 32.445g 65%
Iron 0.05mg 3.49mg 43%
Protein 0g 20.96g 42%
Fiber 0g 10.3g 41%
Calcium 1mg 347mg 35%
Zinc 0.02mg 3.29mg 30%
Potassium 0mg 748mg 22%
Vitamin B3 0mg 3.155mg 20%
Calories 892kcal 614kcal 14%
Folate 0µg 53µg 13%
Choline 0.3mg 52.1mg 9%
Vitamin B6 0mg 0.103mg 8%
Carbs 0g 18.82g 6%
Vitamin B5 0mg 0.318mg 6%
Selenium 0µg 2.4µg 4%
Vitamin B1 0mg 0.041mg 3%
Vitamin K 0.6µg 0µg 1%
Net carbs 0g 8.52g N/A
Sugar 0g 4.43g N/A
Starch 0.08g 0%
Sodium 0mg 7mg 0%
Trans fat 0.028g N/A
Tryptophan 0mg 0.159mg 0%
Threonine 0mg 0.555mg 0%
Isoleucine 0mg 0.813mg 0%
Leucine 0mg 1.483mg 0%
Lysine 0mg 0.612mg 0%
Methionine 0mg 0.122mg 0%
Phenylalanine 0mg 1.149mg 0%
Valine 0mg 0.937mg 0%
Histidine 0mg 0.55mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

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%

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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.