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Coconut vs Almond butter - In-Depth Nutrition Comparison

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How are Coconut and Almond butter different?

  • Almond butter has more Vitamin E , Vitamin B2, Magnesium, Phosphorus, Copper, Calcium, Manganese, Zinc, and Vitamin B3 than Coconut.
  • Daily need coverage for Vitamin E from Almond butter is 160% higher.
  • Coconut contains 7 times more Saturated Fat than Almond butter. While Coconut contains 29.698g of Saturated Fat, Almond butter contains only 4.152g.

Nuts, coconut meat, raw and Nuts, almond butter, plain, without salt added are the varieties used in this article.

Infographic

Coconut vs Almond butter 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
Contains more Calcium +2378.6%
Contains more Iron +43.6%
Contains more Magnesium +771.9%
Contains more Phosphorus +349.6%
Contains more Potassium +110.1%
Contains less Sodium -65%
Contains more Zinc +199.1%
Contains more Copper +114.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 92% 23% 49% 32% 3% 30% 145%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 105% 131% 200% 218% 66% 1% 90% 312%
Contains more Calcium +2378.6%
Contains more Iron +43.6%
Contains more Magnesium +771.9%
Contains more Phosphorus +349.6%
Contains more Potassium +110.1%
Contains less Sodium -65%
Contains more Zinc +199.1%
Contains more Copper +114.7%

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
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +61%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +9987.5%
Contains more Vitamin B2 +4595%
Contains more Vitamin B3 +484.3%
Contains more Vitamin B6 +90.7%
Contains more Folate +103.8%
Equal in Vitamin B5 - 0.318
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 485% 0% 0% 11% 217% 60% 20% 24% 40% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +61%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +9987.5%
Contains more Vitamin B2 +4595%
Contains more Vitamin B3 +484.3%
Contains more Vitamin B6 +90.7%
Contains more Folate +103.8%
Equal in Vitamin B5 - 0.318

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 butter
Lower in price ok
Lower in Sugar ok
Lower in Sodium 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 Almond butter Opinion
Net carbs 6.23g 8.52g Almond butter
Protein 3.33g 20.96g Almond butter
Fats 33.49g 55.5g Almond butter
Carbs 15.23g 18.82g Almond butter
Calories 354kcal 614kcal Almond butter
Starch g 0.08g Almond butter
Fructose g 0g Almond butter
Sugar 6.23g 4.43g Almond butter
Fiber 9g 10.3g Almond butter
Calcium 14mg 347mg Almond butter
Iron 2.43mg 3.49mg Almond butter
Magnesium 32mg 279mg Almond butter
Phosphorus 113mg 508mg Almond butter
Potassium 356mg 748mg Almond butter
Sodium 20mg 7mg Almond butter
Zinc 1.1mg 3.29mg Almond butter
Copper 0.435mg 0.934mg Almond butter
Vitamin A 0IU 1IU Almond butter
Vitamin E 0.24mg 24.21mg Almond butter
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3.3mg 0mg Coconut
Vitamin B1 0.066mg 0.041mg Coconut
Vitamin B2 0.02mg 0.939mg Almond butter
Vitamin B3 0.54mg 3.155mg Almond butter
Vitamin B5 0.3mg 0.318mg Almond butter
Vitamin B6 0.054mg 0.103mg Almond butter
Folate 26µg 53µg Almond butter
Vitamin B12 0µg 0µg
Vitamin K 0.2µg 0µg Coconut
Tryptophan 0.039mg 0.159mg Almond butter
Threonine 0.121mg 0.555mg Almond butter
Isoleucine 0.131mg 0.813mg Almond butter
Leucine 0.247mg 1.483mg Almond butter
Lysine 0.147mg 0.612mg Almond butter
Methionine 0.062mg 0.122mg Almond butter
Phenylalanine 0.169mg 1.149mg Almond butter
Valine 0.202mg 0.937mg Almond butter
Histidine 0.077mg 0.55mg Almond butter
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 29.698g 4.152g Almond butter
Monounsaturated Fat 1.425g 32.445g Almond butter
Polyunsaturated fat 0.366g 13.613g Almond butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Almond butter
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
71
Almond butter
Mineral Summary Score
47
Coconut
140
Almond butter

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
126%
Almond butter
Carbohydrates
15%
Coconut
19%
Almond butter
Fats
155%
Coconut
256%
Almond butter

Comparison summary

Which food is cheaper?
Coconut
Coconut is cheaper (difference - $0.4)
Which food is lower in Sugar?
Almond butter
Almond butter is lower in Sugar (difference - 1.8g)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Almond butter
Almond butter is lower in Saturated Fat (difference - 25.546g)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 59)
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

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 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.