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  6. Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned vs. Almonds

Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned vs. Almonds — In-Depth Nutrition Comparison

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Differences between nuts, coconut meat, dried (desiccated), sweetened, flaked, canned and almonds

  • Almonds are higher than nuts, coconut meat, dried (desiccated), sweetened, flaked, canned in vitamin B2, copper, phosphorus, magnesium, fiber, calcium, iron, vitamin B3, and vitamin B1.
  • Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned's daily need coverage for saturated fat is 121% higher.
  • Almonds have less saturated fat.

The food types used in this comparison are Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned and Nuts, almonds.

Infographic

Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned vs Almonds 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 35% 4.2% 29% 69% 103% 43% 44% 2.6% 283% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more MagnesiumMagnesium +451%
Contains more CalciumCalcium +1821.4%
Contains more PotassiumPotassium +126.2%
Contains more IronIron +101.6%
Contains more CopperCopper +234.7%
Contains more ZincZinc +96.2%
Contains more PhosphorusPhosphorus +367%
Contains less SodiumSodium -95%
~equal in Manganese ~2.179mg

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 0% 0% 0% 0% 7.5% 4.6% 5.7% 38% 55% 0% 0% 5.3% 0%
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% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more Vitamin B5Vitamin B5 +34.4%
Contains more Vitamin B6Vitamin B6 +73%
Contains more Vitamin B1Vitamin B1 +583.3%
Contains more Vitamin B2Vitamin B2 +5590%
Contains more Vitamin B3Vitamin B3 +1086.2%
Contains more FolateFolate +528.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned Almonds DV% diff.
Vitamin E 25.63mg 171%
Saturated fat 28.101g 3.802g 110%
Vitamin B2 0.02mg 1.138mg 86%
Polyunsaturated fat 0.347g 12.329g 80%
Copper 0.308mg 1.031mg 80%
Monounsaturated fat 1.348g 31.551g 76%
Phosphorus 103mg 481mg 54%
Magnesium 49mg 270mg 53%
Protein 3.35g 21.15g 36%
Fiber 4.5g 12.5g 32%
Fats 31.69g 49.93g 28%
Calcium 14mg 269mg 26%
Iron 1.84mg 3.71mg 23%
Vitamin B3 0.305mg 3.618mg 21%
Vitamin B1 0.03mg 0.205mg 15%
Zinc 1.59mg 3.12mg 14%
Potassium 324mg 733mg 12%
Choline 52.1mg 9%
Folate 7µg 44µg 9%
Vitamin B6 0.237mg 0.137mg 8%
Calories 443kcal 579kcal 7%
Selenium 4.1µg 7%
Carbs 40.91g 21.55g 6%
Vitamin B5 0.633mg 0.471mg 3%
Sodium 20mg 1mg 1%
Net carbs 36.41g 9.05g N/A
Sugar 4.35g N/A
Starch 0.72g 0%
Manganese 2.171mg 2.179mg 0%
Trans fat 0.015g N/A
Tryptophan 0.039mg 0.211mg 0%
Threonine 0.122mg 0.601mg 0%
Isoleucine 0.132mg 0.751mg 0%
Leucine 0.249mg 1.473mg 0%
Lysine 0.148mg 0.568mg 0%
Methionine 0.063mg 0.157mg 0%
Phenylalanine 0.17mg 1.132mg 0%
Valine 0.203mg 0.855mg 0%
Histidine 0.077mg 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 32% 41% 23%
Protein: 3.35 g
Fats: 31.69 g
Carbs: 40.91 g
Water: 23.27 g
Other: 0.78 g
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more CarbsCarbs +89.8%
Contains more WaterWater +427.7%
Contains more ProteinProtein +531.3%
Contains more FatsFats +57.6%
Contains more OtherOther +279.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 28.101 g
Monounsaturated fat: Mono. Fat 1.348 g
Polyunsaturated fat: Poly. Fat 0.347 g
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated fat -86.5%
Contains more Mono. FatMonounsaturated fat +2240.6%
Contains more Poly. FatPolyunsaturated fat +3453%

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. Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170578/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.