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.
- Coconut has a higher glycemic index than peanut butter.
The food varieties used in the comparison are Nuts, coconut meat, raw and Peanut butter, smooth style, without salt.
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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 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% |
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 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% |
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:
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
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
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.
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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 vitamins |
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| Lower in Sugar |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 29.698g | 10.325g | 88% |
| Polyunsaturated fat | 0.366g | 12.535g | 81% |
| Vitamin B3 | 0.54mg | 13.112mg | 79% |
| Monounsaturated fat | 1.425g | 25.941g | 61% |
| Vitamin E | 0.24mg | 9.1mg | 59% |
| Protein | 3.33g | 22.21g | 38% |
| Phosphorus | 113mg | 335mg | 32% |
| Magnesium | 32mg | 168mg | 32% |
| Vitamin B6 | 0.054mg | 0.441mg | 30% |
| Fats | 33.49g | 51.36g | 27% |
| Vitamin B5 | 0.3mg | 1.137mg | 17% |
| Fiber | 9g | 5g | 16% |
| Folate | 26µg | 87µg | 15% |
| Vitamin B2 | 0.02mg | 0.192mg | 13% |
| Zinc | 1.1mg | 2.51mg | 13% |
| Calories | 354kcal | 598kcal | 12% |
| Selenium | 10.1µg | 4.1µg | 11% |
| Iron | 2.43mg | 1.74mg | 9% |
| Choline | 12.1mg | 63mg | 9% |
| Manganese | 1.5mg | 1.665mg | 7% |
| Vitamin B1 | 0.066mg | 0.15mg | 7% |
| Potassium | 356mg | 558mg | 6% |
| Vitamin C | 3.3mg | 0mg | 4% |
| Calcium | 14mg | 49mg | 4% |
| Carbs | 15.23g | 22.31g | 2% |
| Copper | 0.435mg | 0.422mg | 1% |
| Starch | 3.56g | 1% | |
| Net carbs | 6.23g | 17.31g | N/A |
| Sugar | 6.23g | 10.49g | N/A |
| Sodium | 20mg | 17mg | 0% |
| Vitamin K | 0.2µg | 0.3µg | 0% |
| Trans fat | 0.075g | N/A | |
| Tryptophan | 0.039mg | 0.231mg | 0% |
| Threonine | 0.121mg | 0.525mg | 0% |
| Isoleucine | 0.131mg | 0.616mg | 0% |
| Leucine | 0.247mg | 1.546mg | 0% |
| Lysine | 0.147mg | 0.681mg | 0% |
| Methionine | 0.062mg | 0.265mg | 0% |
| Phenylalanine | 0.169mg | 1.202mg | 0% |
| Valine | 0.202mg | 0.782mg | 0% |
| Histidine | 0.077mg | 0.557mg | 0% |
| Fructose | 0.12g | 0% | |
| Omega-3 - ALA | 0.027g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.01g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.008g | N/A | |
| Omega-6 - Linoleic acid | 12.215g | N/A |
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%
60%
Minerals Daily Need Coverage Score
63%
84%
Comparison summary
Which food contains less Sodium?
Peanut butter contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Peanut butter is lower in Saturated fat (difference - 19.373g)
Which food is lower in glycemic index?
Peanut butter is lower in glycemic index (difference - 45)
Which food is richer in vitamins?
Peanut butter is relatively richer in vitamins
Which food is lower in Sugar?
Coconut is lower in Sugar (difference - 4.26g)
Which food is cheaper?
Coconut is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.