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  6. Nuts, coconut meat, dried (desiccated), toasted vs. Almonds

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

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A recap on the differences between nuts, coconut meat, dried (desiccated), toasted and almonds

  • Nuts, coconut meat, dried (desiccated), toasted has more manganese and vitamin B6; however, almonds are higher in vitamin B2, magnesium, phosphorus, protein, copper, calcium, and vitamin B3.
  • Nuts, coconut meat, dried (desiccated), toasted covers your daily saturated fat needs 189% more than almonds.
  • Almonds contain 2 times less vitamin B6 than nuts, coconut meat, dried (desiccated), toasted. Nuts, coconut meat, dried (desiccated), toasted contains 0.306mg of vitamin B6, while almonds contain 0.137mg.
  • Almonds have less saturated fat.

Food varieties used in this article are Nuts, coconut meat, dried (desiccated), toasted and Nuts, almonds.

Infographic

Nuts, coconut meat, dried (desiccated), toasted vs Almonds infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 66% 8.1% 49% 127% 271% 56% 90% 4.8% 365% 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 ManganeseManganese +28.5%
Contains more MagnesiumMagnesium +193.5%
Contains more CalciumCalcium +896.3%
Contains more PotassiumPotassium +32.3%
Contains more CopperCopper +27%
Contains more ZincZinc +52.2%
Contains more PhosphorusPhosphorus +128%
Contains less SodiumSodium -97.3%
Contains more SeleniumSelenium +∞%
~equal in Iron ~3.71mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5% 0% 0% 0% 15% 24% 12% 49% 71% 0% 0% 6.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 513% 51% 263% 68% 28% 32% 0% 0% 33%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +73.5%
Contains more Vitamin B6Vitamin B6 +123.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +236.1%
Contains more Vitamin B2Vitamin B2 +1015.7%
Contains more Vitamin B3Vitamin B3 +487.3%
Contains more FolateFolate +388.9%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Nuts, coconut meat, dried (desiccated), toasted Almonds DV% diff.
Saturated fat 41.678g 3.802g 172%
Vitamin E 25.63mg 171%
Vitamin B2 0.102mg 1.138mg 80%
Polyunsaturated fat 0.514g 12.329g 79%
Monounsaturated fat 1.999g 31.551g 74%
Omega-6 (Linoleic acid) 12.32g 72%
Fiber 12.5g 50%
Magnesium 92mg 270mg 42%
Phosphorus 211mg 481mg 39%
Protein 5.3g 21.15g 32%
Manganese 2.801mg 2.179mg 27%
Calcium 27mg 269mg 24%
Copper 0.812mg 1.031mg 24%
Vitamin B3 0.616mg 3.618mg 19%
Vitamin B6 0.306mg 0.137mg 13%
Vitamin B1 0.061mg 0.205mg 12%
Zinc 2.05mg 3.12mg 10%
Folate 9µg 44µg 9%
Choline 52.1mg 9%
Carbs 44.4g 21.55g 8%
Selenium 4.1µg 7%
Vitamin B5 0.817mg 0.471mg 7%
Fats 47g 49.93g 5%
Potassium 554mg 733mg 5%
Iron 3.39mg 3.71mg 4%
Vitamin C 1.5mg 0mg 2%
Sodium 37mg 1mg 2%
Calories 592kcal 579kcal 1%
Protein per 100 calories 0.9g 3.7g N/A
Calories per 10 g protein 1117kcal 274kcal N/A
Weight per 100 calories 17g 17g N/A
Unsaturated / Saturated Fat ratio 0.06 12 N/A
Net carbs 44.4g 9.05g N/A
Sugar 4.35g N/A
Starch 0.72g 0%
Trans fat 0.015g N/A
Tryptophan 0.062mg 0.211mg 0%
Threonine 0.193mg 0.601mg 0%
Isoleucine 0.208mg 0.751mg 0%
Leucine 0.393mg 1.473mg 0%
Lysine 0.234mg 0.568mg 0%
Methionine 0.099mg 0.157mg 0%
Phenylalanine 0.269mg 1.132mg 0%
Valine 0.321mg 0.855mg 0%
Histidine 0.122mg 0.539mg 0%
Fructose 0.11g 0%
Omega-3 (ALA) 0.003g 0%
Omega-6 (Eicosadienoic acid) 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 47% 44% 2%
Protein: 5.3 g
Fats: 47 g
Carbs: 44.4 g
Water: 1 g
Other: 2.3 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 +106%
Contains more ProteinProtein +299.1%
Contains more WaterWater +341%
~equal in Fats ~49.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 41.678 g
Monounsaturated fat: Mono. Fat 1.999 g
Polyunsaturated fat: Poly. Fat 0.514 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 -90.9%
Contains more Mono. FatMonounsaturated fat +1478.3%
Contains more Poly. FatPolyunsaturated fat +2298.6%

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), toasted - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170579/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.