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 for 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.
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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 | +320.8% |
| Contains more MagnesiumMagnesium | +771.9% |
| Contains more CalciumCalcium | +2378.6% |
| Contains more PotassiumPotassium | +110.1% |
| Contains more IronIron | +43.6% |
| Contains more CopperCopper | +114.7% |
| Contains more ZincZinc | +199.1% |
| Contains more PhosphorusPhosphorus | +349.6% |
| Contains less SodiumSodium | -65% |
| Contains more ManganeseManganese | +42.1% |
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 B1Vitamin B1 | +61% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin EVitamin E | +9987.5% |
| Contains more Vitamin B2Vitamin B2 | +4595% |
| Contains more Vitamin B3Vitamin B3 | +484.3% |
| Contains more Vitamin B6Vitamin B6 | +90.7% |
| Contains more FolateFolate | +103.8% |
| Contains more CholineCholine | +330.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.33 g
Fats:
33.49 g
Carbs:
15.23 g
Water:
46.99 g
Other:
0.96 g
Protein:
20.96 g
Fats:
55.5 g
Carbs:
18.82 g
Water:
1.64 g
Other:
3.08 g
| Contains more WaterWater | +2765.2% |
| Contains more ProteinProtein | +529.4% |
| Contains more FatsFats | +65.7% |
| Contains more CarbsCarbs | +23.6% |
| Contains more OtherOther | +220.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
29.698 g
Monounsaturated fat:
Mono. Fat
1.425 g
Polyunsaturated fat:
Poly. Fat
0.366 g
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 | -86% |
| Contains more Mono. FatMonounsaturated fat | +2176.8% |
| Contains more Poly. FatPolyunsaturated fat | +3619.4% |
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 price |
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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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| 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 | |
|
DV% diff. |
| Vitamin E | 0.24mg | 24.21mg | 160% |
| Saturated fat | 29.698g | 4.152g | 116% |
| Polyunsaturated fat | 0.366g | 13.613g | 88% |
| Monounsaturated fat | 1.425g | 32.445g | 78% |
| Vitamin B2 | 0.02mg | 0.939mg | 71% |
| Magnesium | 32mg | 279mg | 59% |
| Phosphorus | 113mg | 508mg | 56% |
| Copper | 0.435mg | 0.934mg | 55% |
| Protein | 3.33g | 20.96g | 35% |
| Fats | 33.49g | 55.5g | 34% |
| Calcium | 14mg | 347mg | 33% |
| Manganese | 1.5mg | 2.131mg | 27% |
| Zinc | 1.1mg | 3.29mg | 20% |
| Vitamin B3 | 0.54mg | 3.155mg | 16% |
| Selenium | 10.1µg | 2.4µg | 14% |
| Calories | 354kcal | 614kcal | 13% |
| Iron | 2.43mg | 3.49mg | 13% |
| Potassium | 356mg | 748mg | 12% |
| Folate | 26µg | 53µg | 7% |
| Choline | 12.1mg | 52.1mg | 7% |
| Fiber | 9g | 10.3g | 5% |
| Vitamin B6 | 0.054mg | 0.103mg | 4% |
| Vitamin C | 3.3mg | 0mg | 4% |
| Vitamin B1 | 0.066mg | 0.041mg | 2% |
| Sodium | 20mg | 7mg | 1% |
| Carbs | 15.23g | 18.82g | 1% |
| Net carbs | 6.23g | 8.52g | N/A |
| Sugar | 6.23g | 4.43g | N/A |
| Starch | 0.08g | 0% | |
| Vitamin B5 | 0.3mg | 0.318mg | 0% |
| Vitamin K | 0.2µg | 0µg | 0% |
| Tryptophan | 0.039mg | 0.159mg | 0% |
| Threonine | 0.121mg | 0.555mg | 0% |
| Isoleucine | 0.131mg | 0.813mg | 0% |
| Leucine | 0.247mg | 1.483mg | 0% |
| Lysine | 0.147mg | 0.612mg | 0% |
| Methionine | 0.062mg | 0.122mg | 0% |
| Phenylalanine | 0.169mg | 1.149mg | 0% |
| Valine | 0.202mg | 0.937mg | 0% |
| Histidine | 0.077mg | 0.55mg | 0% |
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%
68%
Minerals Daily Need Coverage Score
63%
141%
Comparison summary
Which food is cheaper?
Coconut is cheaper (difference - $0.4)
Which food is lower in Sugar?
Almond butter is lower in Sugar (difference - 1.8g)
Which food contains less Sodium?
Almond butter contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Almond butter is lower in Saturated fat (difference - 25.546g)
Which food is lower in glycemic index?
Almond butter is lower in glycemic index (difference - 59)
Which food is richer in minerals?
Almond butter is relatively richer in minerals
Which food is richer in vitamins?
Almond butter is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)