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Coconut vs. Butter — In-Depth Nutrition Comparison

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How are Coconut and Butter different?

  • Coconut is higher in Manganese, Copper, Fiber, Iron, Selenium, and Phosphorus, however, Butter is richer in Vitamin A, and Vitamin E.
  • Daily need coverage for Saturated Fat from Butter is 104% higher.
  • Coconut has less Saturated Fat.

Nuts, coconut meat, raw and Butter, without salt are the varieties used in this article.

Infographic

Coconut vs Butter infographic
Infographic link

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%
Butter
Butter
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 7.2% 2.1% 0.75% 5.3% 2.5% 10% 1.4% 0.52% 5.5%
Contains more MagnesiumMagnesium +1500%
Contains more PotassiumPotassium +1383.3%
Contains more IronIron +12050%
Contains more CopperCopper +2618.8%
Contains more ZincZinc +1122.2%
Contains more PhosphorusPhosphorus +370.8%
Contains more ManganeseManganese +37400%
Contains more SeleniumSelenium +910%
Contains more CalciumCalcium +71.4%
Contains less SodiumSodium -45%

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%
Butter
Butter
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% 150% 46% 0% 1.3% 7.8% 0.79% 6.6% 0.69% 21% 18% 2.3% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1220%
Contains more Vitamin B3Vitamin B3 +1185.7%
Contains more Vitamin B5Vitamin B5 +172.7%
Contains more Vitamin B6Vitamin B6 +1700%
Contains more FolateFolate +766.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +866.7%
Contains more Vitamin B2Vitamin B2 +70%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +3400%
Contains more CholineCholine +55.4%
~equal in Vitamin D ~0µg

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
Butter
Butter
1
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 g
Contains more ProteinProtein +291.8%
Contains more CarbsCarbs +25283.3%
Contains more WaterWater +161.9%
Contains more OtherOther +2300%
Contains more FatsFats +142.2%

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
Butter
Butter
2
66% 30% 4%
Saturated Fat: Sat. Fat 50.489 g
Monounsaturated Fat: Mono. Fat 23.43 g
Polyunsaturated fat: Poly. Fat 3.01 g
Contains less Sat. FatSaturated Fat -41.2%
Contains more Mono. FatMonounsaturated Fat +1544.2%
Contains more Poly. FatPolyunsaturated fat +722.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut Butter
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Coconut Butter Opinion
Calories 354kcal 717kcal Butter
Protein 3.33g 0.85g Coconut
Fats 33.49g 81.11g Butter
Vitamin C 3.3mg 0mg Coconut
Net carbs 6.23g 0.06g Coconut
Carbs 15.23g 0.06g Coconut
Cholesterol 0mg 215mg Coconut
Magnesium 32mg 2mg Coconut
Calcium 14mg 24mg Butter
Potassium 356mg 24mg Coconut
Iron 2.43mg 0.02mg Coconut
Sugar 6.23g 0.06g Butter
Fiber 9g 0g Coconut
Copper 0.435mg 0.016mg Coconut
Zinc 1.1mg 0.09mg Coconut
Phosphorus 113mg 24mg Coconut
Sodium 20mg 11mg Butter
Vitamin A 0IU 2499IU Butter
Vitamin A 0µg 684µg Butter
Vitamin E 0.24mg 2.32mg Butter
Manganese 1.5mg 0.004mg Coconut
Selenium 10.1µg 1µg Coconut
Vitamin B1 0.066mg 0.005mg Coconut
Vitamin B2 0.02mg 0.034mg Butter
Vitamin B3 0.54mg 0.042mg Coconut
Vitamin B5 0.3mg 0.11mg Coconut
Vitamin B6 0.054mg 0.003mg Coconut
Vitamin B12 0µg 0.17µg Butter
Vitamin K 0.2µg 7µg Butter
Folate 26µg 3µg Coconut
Choline 12.1mg 18.8mg Butter
Saturated Fat 29.698g 50.489g Coconut
Monounsaturated Fat 1.425g 23.43g Butter
Polyunsaturated fat 0.366g 3.01g Butter
Tryptophan 0.039mg 0.012mg Coconut
Threonine 0.121mg 0.038mg Coconut
Isoleucine 0.131mg 0.051mg Coconut
Leucine 0.247mg 0.083mg Coconut
Lysine 0.147mg 0.067mg Coconut
Methionine 0.062mg 0.021mg Coconut
Phenylalanine 0.169mg 0.041mg Coconut
Valine 0.202mg 0.057mg Coconut
Histidine 0.077mg 0.023mg Coconut
Omega-3 - ALA 0.315g Butter
Omega-6 - Linoleic acid 2.166g Butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Butter
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Coconut
20%
Butter
Minerals Daily Need Coverage Score
63%
Coconut
4%
Butter

Comparison summary

Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 215mg)
Which food is lower in Saturated Fat?
Coconut
Coconut is lower in Saturated Fat (difference - 20.791g)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food is lower in Sugar?
Butter
Butter is lower in Sugar (difference - 6.17g)
Which food contains less Sodium?
Butter
Butter contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Butter
Butter is lower in glycemic index (difference - 59)
Which food is cheaper?
Butter
Butter is cheaper (difference - $1)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173430/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.