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

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 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% 485% 0% 11% 217% 60% 20% 24% 0% 0% 40%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Almond butter
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 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 - 0)
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)

All nutrients comparison - raw data values

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

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.