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.
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
78%
Minerals Daily Need Coverage Score
63%
142%
Comparison summary
Which food is lower in Sugar?
Almonds is lower in Sugar (difference - 1.88g)
Which food contains less Sodium?
Almonds contains less Sodium (difference - 19mg)
Which food is lower in Saturated fat?
Almonds is lower in Saturated fat (difference - 25.896g)
Which food is lower in glycemic index?
Almonds is lower in glycemic index (difference - 59)
Which food is cheaper?
Almonds is cheaper (difference - $0.2)
Which food is richer in minerals?
Almonds is relatively richer in minerals
Which food is richer in vitamins?
Almonds is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)