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  6. Coconut vs. Almond paste

Coconut vs. Almond paste — In-Depth Nutrition Comparison

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A recap on the differences between coconut and almond paste

  • Coconut has more manganese, fiber, and selenium; however, almond paste is higher in vitamin E, vitamin B2, magnesium, phosphorus, calcium, and folate.
  • Coconut covers your daily saturated fat needs 135% more than almond paste.
  • Almond paste contains 2 times less selenium than coconut. Coconut contains 10.1µg of selenium, while almond paste contains 4.2µg.
  • Almond paste has less saturated fat.

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

Infographic

Coconut vs Almond paste 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 93% 52% 28% 60% 151% 40% 111% 1.2% 112% 23%
Contains more PotassiumPotassium +13.4%
Contains more IronIron +51.9%
Contains more ManganeseManganese +75.2%
Contains more SeleniumSelenium +140.5%
Contains more MagnesiumMagnesium +306.3%
Contains more CalciumCalcium +1128.6%
Contains more ZincZinc +34.5%
Contains more PhosphorusPhosphorus +128.3%
Contains less SodiumSodium -55%
~equal in Copper ~0.454mg

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 0.33% 0% 271% 0% 21% 96% 27% 6.8% 8.3% 0% 0% 55% 16%
Contains more Vitamin CVitamin C +3200%
Contains more Vitamin B5Vitamin B5 +165.5%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +5541.7%
Contains more Vitamin B1Vitamin B1 +24.2%
Contains more Vitamin B2Vitamin B2 +1970%
Contains more Vitamin B3Vitamin B3 +163.3%
Contains more FolateFolate +180.8%
Contains more CholineCholine +135.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Almond paste DV% diff.
Saturated fat 29.698g 2.629g 123%
Vitamin E 0.24mg 13.54mg 89%
Monounsaturated fat 1.425g 18.012g 41%
Polyunsaturated fat 0.366g 5.821g 36%
Vitamin B2 0.02mg 0.414mg 30%
Manganese 1.5mg 0.856mg 28%
Magnesium 32mg 130mg 23%
Phosphorus 113mg 258mg 21%
Fiber 9g 4.8g 17%
Calcium 14mg 172mg 16%
Folate 26µg 73µg 12%
Carbs 15.23g 47.81g 11%
Protein 3.33g 9g 11%
Selenium 10.1µg 4.2µg 11%
Iron 2.43mg 1.6mg 10%
Fats 33.49g 27.74g 9%
Vitamin B3 0.54mg 1.422mg 6%
Calories 354kcal 458kcal 5%
Vitamin C 3.3mg 0.1mg 4%
Vitamin B5 0.3mg 0.113mg 4%
Choline 12.1mg 28.5mg 3%
Zinc 1.1mg 1.48mg 3%
Copper 0.435mg 0.454mg 2%
Vitamin B1 0.066mg 0.082mg 1%
Vitamin B6 0.054mg 0.036mg 1%
Potassium 356mg 314mg 1%
Net carbs 6.23g 43.01g N/A
Sugar 6.23g 36.25g N/A
Sodium 20mg 9mg 0%
Vitamin K 0.2µg 0µg 0%
Tryptophan 0.039mg 0%
Threonine 0.121mg 0%
Isoleucine 0.131mg 0%
Leucine 0.247mg 0%
Lysine 0.147mg 0%
Methionine 0.062mg 0%
Phenylalanine 0.169mg 0%
Valine 0.202mg 0%
Histidine 0.077mg 0%

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
9% 28% 48% 14%
Protein: 9 g
Fats: 27.74 g
Carbs: 47.81 g
Water: 14.08 g
Other: 1.37 g
Contains more FatsFats +20.7%
Contains more WaterWater +233.7%
Contains more ProteinProtein +170.3%
Contains more CarbsCarbs +213.9%
Contains more OtherOther +42.7%

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
10% 68% 22%
Saturated fat: Sat. Fat 2.629 g
Monounsaturated fat: Mono. Fat 18.012 g
Polyunsaturated fat: Poly. Fat 5.821 g
Contains less Sat. FatSaturated fat -91.1%
Contains more Mono. FatMonounsaturated fat +1164%
Contains more Poly. FatPolyunsaturated fat +1490.4%

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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. Almond paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170160/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.