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Coconut vs Almond - In-Depth Nutrition Comparison

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A recap on differences between Coconut and Almond

  • 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.
  • Almond contains 8 times less Saturated Fat than Coconut. Coconut contains 29.698g of Saturated Fat, while Almond contains 3.802g.

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

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Coconut vs Almond 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
:
8
Almond
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 92% 5% 32% 23% 145% 30% 49% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 140% 81% 65% 193% 344% 86% 207% 1%
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
:
8
Almond
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
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%
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%
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%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
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%

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
8
Coconut
82
Almond
Mineral Summary Score
47
Coconut
139
Almond

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
20%
Coconut
127%
Almond
Carbohydrates
15%
Coconut
22%
Almond
Fats
155%
Coconut
230%
Almond

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.
Coconut Almond
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
Coconut Almond
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 Coconut Almond Opinion
Calories 354 579 Almond
Protein 3.33 21.15 Almond
Fats 33.49 49.93 Almond
Vitamin C 3.3 0 Coconut
Carbs 15.23 21.55 Almond
Cholesterol 0 0
Vitamin D 0 0
Iron 2.43 3.71 Almond
Calcium 14 269 Almond
Potassium 356 733 Almond
Magnesium 32 270 Almond
Sugar 6.23 4.35 Almond
Fiber 9 12.5 Almond
Copper 0.435 1.031 Almond
Zinc 1.1 3.12 Almond
Starch 0.72 Almond
Phosphorus 113 481 Almond
Sodium 20 1 Almond
Vitamin A 0 2 Almond
Vitamin E 0.24 25.63 Almond
Vitamin D 0 0
Vitamin B1 0.066 0.205 Almond
Vitamin B2 0.02 1.138 Almond
Vitamin B3 0.54 3.618 Almond
Vitamin B5 0.3 0.471 Almond
Vitamin B6 0.054 0.137 Almond
Vitamin B12 0 0
Vitamin K 0.2 0 Coconut
Folate 26 44 Almond
Trans Fat 0.015 Coconut
Saturated Fat 29.698 3.802 Almond
Monounsaturated Fat 1.425 31.551 Almond
Polyunsaturated fat 0.366 12.329 Almond
Tryptophan 0.039 0.211 Almond
Threonine 0.121 0.601 Almond
Isoleucine 0.131 0.751 Almond
Leucine 0.247 1.473 Almond
Lysine 0.147 0.568 Almond
Methionine 0.062 0.157 Almond
Phenylalanine 0.169 1.132 Almond
Valine 0.202 0.855 Almond
Histidine 0.077 0.539 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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.