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Coconut vs. Peanut butter — In-Depth Nutrition Comparison

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Important differences between Coconut and Peanut butter

  • Coconut has more Fiber, however, Peanut butter has more Vitamin B3, Vitamin E, Magnesium, Phosphorus, Vitamin B6, Vitamin B5, Folate, and Vitamin B2.
  • Coconut's daily need coverage for Saturated Fat is 97% more.
  • Coconut has 2 times more Fiber than Peanut butter. Coconut has 9g of Fiber, while Peanut butter has 5g.
  • Peanut butter is lower in Saturated Fat.

The food varieties used in the comparison are Nuts, coconut meat, raw and Peanut butter, smooth style, without salt.

Infographic

Coconut vs Peanut 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Contains more IronIron +39.7%
Contains more SeleniumSelenium +146.3%
Contains more MagnesiumMagnesium +425%
Contains more CalciumCalcium +250%
Contains more PotassiumPotassium +56.7%
Contains more ZincZinc +128.2%
Contains more PhosphorusPhosphorus +196.5%
Contains less SodiumSodium -15%
Contains more ManganeseManganese +11%
~equal in Copper ~0.422mg

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% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +3691.7%
Contains more Vitamin B1Vitamin B1 +127.3%
Contains more Vitamin B2Vitamin B2 +860%
Contains more Vitamin B3Vitamin B3 +2328.1%
Contains more Vitamin B5Vitamin B5 +279%
Contains more Vitamin B6Vitamin B6 +716.7%
Contains more Vitamin KVitamin K +50%
Contains more FolateFolate +234.6%
Contains more CholineCholine +420.7%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~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
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more WaterWater +3720.3%
Contains more ProteinProtein +567%
Contains more FatsFats +53.4%
Contains more CarbsCarbs +46.5%
Contains more OtherOther +201%

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
21% 53% 26%
Saturated Fat: Sat. Fat 10.325 g
Monounsaturated Fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Contains less Sat. FatSaturated Fat -65.2%
Contains more Mono. FatMonounsaturated Fat +1720.4%
Contains more Poly. FatPolyunsaturated fat +3324.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut Peanut butter Opinion
Calories 354kcal 598kcal Peanut butter
Protein 3.33g 22.21g Peanut butter
Fats 33.49g 51.36g Peanut butter
Vitamin C 3.3mg 0mg Coconut
Net carbs 6.23g 17.31g Peanut butter
Carbs 15.23g 22.31g Peanut butter
Magnesium 32mg 168mg Peanut butter
Calcium 14mg 49mg Peanut butter
Potassium 356mg 558mg Peanut butter
Iron 2.43mg 1.74mg Coconut
Sugar 6.23g 10.49g Coconut
Fiber 9g 5g Coconut
Copper 0.435mg 0.422mg Coconut
Zinc 1.1mg 2.51mg Peanut butter
Starch 3.56g Peanut butter
Phosphorus 113mg 335mg Peanut butter
Sodium 20mg 17mg Peanut butter
Vitamin E 0.24mg 9.1mg Peanut butter
Manganese 1.5mg 1.665mg Peanut butter
Selenium 10.1µg 4.1µg Coconut
Vitamin B1 0.066mg 0.15mg Peanut butter
Vitamin B2 0.02mg 0.192mg Peanut butter
Vitamin B3 0.54mg 13.112mg Peanut butter
Vitamin B5 0.3mg 1.137mg Peanut butter
Vitamin B6 0.054mg 0.441mg Peanut butter
Vitamin K 0.2µg 0.3µg Peanut butter
Folate 26µg 87µg Peanut butter
Trans Fat 0.075g Coconut
Choline 12.1mg 63mg Peanut butter
Saturated Fat 29.698g 10.325g Peanut butter
Monounsaturated Fat 1.425g 25.941g Peanut butter
Polyunsaturated fat 0.366g 12.535g Peanut butter
Tryptophan 0.039mg 0.231mg Peanut butter
Threonine 0.121mg 0.525mg Peanut butter
Isoleucine 0.131mg 0.616mg Peanut butter
Leucine 0.247mg 1.546mg Peanut butter
Lysine 0.147mg 0.681mg Peanut butter
Methionine 0.062mg 0.265mg Peanut butter
Phenylalanine 0.169mg 1.202mg Peanut butter
Valine 0.202mg 0.782mg Peanut butter
Histidine 0.077mg 0.557mg Peanut butter
Fructose 0.12g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Peanut 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
60%
Peanut butter
Minerals Daily Need Coverage Score
63%
Coconut
84%
Peanut butter

Comparison summary

Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Peanut butter
Peanut butter is lower in Saturated Fat (difference - 19.373g)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 45)
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food is lower in Sugar?
Coconut
Coconut is lower in Sugar (difference - 4.26g)
Which food is cheaper?
Coconut
Coconut is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.