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Coconut vs. Almonds — In-Depth Nutrition Comparison

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A recap on differences between coconut and almonds

  • Coconut has less vitamin E, vitamin B2, copper, magnesium, phosphorus, manganese, calcium, vitamin B3, and zinc.
  • Almonds cover your daily vitamin E needs 169% more than coconut.
  • Almonds contain 8 times less saturated fat than coconut. Coconut contains 29.698g of saturated fat, while almonds contain 3.802g.
  • The glycemic index of coconut is higher.

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

Infographic

Coconut vs Almonds 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
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%
Contains more SeleniumSelenium +146.3%
Contains more MagnesiumMagnesium +743.8%
Contains more CalciumCalcium +1821.4%
Contains more PotassiumPotassium +105.9%
Contains more IronIron +52.7%
Contains more CopperCopper +137%
Contains more ZincZinc +183.6%
Contains more PhosphorusPhosphorus +325.7%
Contains less SodiumSodium -95%
Contains more ManganeseManganese +45.3%

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +10579.2%
Contains more Vitamin B1Vitamin B1 +210.6%
Contains more Vitamin B2Vitamin B2 +5590%
Contains more Vitamin B3Vitamin B3 +570%
Contains more Vitamin B5Vitamin B5 +57%
Contains more Vitamin B6Vitamin B6 +153.7%
Contains more FolateFolate +69.2%
Contains more CholineCholine +330.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
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
Contains more WaterWater +965.5%
Contains more ProteinProtein +535.1%
Contains more FatsFats +49.1%
Contains more CarbsCarbs +41.5%
Contains more OtherOther +208.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated fat -87.2%
Contains more Mono. FatMonounsaturated fat +2114.1%
Contains more Poly. FatPolyunsaturated fat +3268.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut Almonds
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 Coconut Almonds DV% diff.
Vitamin E 0.24mg 25.63mg 169%
Saturated fat 29.698g 3.802g 118%
Vitamin B2 0.02mg 1.138mg 86%
Polyunsaturated fat 0.366g 12.329g 80%
Monounsaturated fat 1.425g 31.551g 75%
Copper 0.435mg 1.031mg 66%
Magnesium 32mg 270mg 57%
Phosphorus 113mg 481mg 53%
Protein 3.33g 21.15g 36%
Manganese 1.5mg 2.179mg 30%
Calcium 14mg 269mg 26%
Fats 33.49g 49.93g 25%
Vitamin B3 0.54mg 3.618mg 19%
Zinc 1.1mg 3.12mg 18%
Iron 2.43mg 3.71mg 16%
Fiber 9g 12.5g 14%
Vitamin B1 0.066mg 0.205mg 12%
Selenium 10.1µg 4.1µg 11%
Calories 354kcal 579kcal 11%
Potassium 356mg 733mg 11%
Choline 12.1mg 52.1mg 7%
Vitamin B6 0.054mg 0.137mg 6%
Folate 26µg 44µg 5%
Vitamin C 3.3mg 0mg 4%
Vitamin B5 0.3mg 0.471mg 3%
Carbs 15.23g 21.55g 2%
Sodium 20mg 1mg 1%
Net carbs 6.23g 9.05g N/A
Sugar 6.23g 4.35g N/A
Starch 0.72g 0%
Vitamin K 0.2µg 0µg 0%
Trans fat 0.015g N/A
Tryptophan 0.039mg 0.211mg 0%
Threonine 0.121mg 0.601mg 0%
Isoleucine 0.131mg 0.751mg 0%
Leucine 0.247mg 1.473mg 0%
Lysine 0.147mg 0.568mg 0%
Methionine 0.062mg 0.157mg 0%
Phenylalanine 0.169mg 1.132mg 0%
Valine 0.202mg 0.855mg 0%
Histidine 0.077mg 0.539mg 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
Coconut Almonds
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
8%
Coconut
78%
Almonds
Minerals Daily Need Coverage Score
63%
Coconut
142%
Almonds

Comparison summary

Which food is lower in Sugar?
Almonds
Almonds is lower in Sugar (difference - 1.88g)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 19mg)
Which food is lower in Saturated fat?
Almonds
Almonds is lower in Saturated fat (difference - 25.896g)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 59)
Which food is cheaper?
Almonds
Almonds is cheaper (difference - $0.2)
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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Almonds - 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.