Almonds vs. Coconut — In-Depth Nutrition Comparison

Compare

A recap on the differences between almonds and coconut

Coconut has less vitamin E, vitamin B2, copper, magnesium, phosphorus, manganese, calcium, vitamin B3, and zinc.
Almonds cover your daily vitamin E needs 169% more than coconut.
Coconut contains 57 times less vitamin B2 than almonds. Almonds contain 1.138mg of vitamin B2, while coconut contains 0.02mg.
Almonds have less saturated fat.
The glycemic index of coconut is higher.

Food varieties used in this article are Nuts, almonds and Nuts, coconut meat, raw.

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.

Almonds

Coconut

Contains more MagnesiumMagnesium	+743.8%
Contains more CalciumCalcium	+1821.4%
Contains more PotassiumPotassium	+105.9%
Contains more IronIron	+52.7%
Contains more CopperCopper	+137%
Contains more ZincZinc	+183.6%
Contains more PhosphorusPhosphorus	+325.7%
Contains less SodiumSodium	-95%
Contains more ManganeseManganese	+45.3%

Contains more SeleniumSelenium

+146.3%

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.

Almonds

Coconut

Contains more Vitamin EVitamin E	+10579.2%
Contains more Vitamin B1Vitamin B1	+210.6%
Contains more Vitamin B2Vitamin B2	+5590%
Contains more Vitamin B3Vitamin B3	+570%
Contains more Vitamin B5Vitamin B5	+57%
Contains more Vitamin B6Vitamin B6	+153.7%
Contains more FolateFolate	+69.2%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E	25.63mg	0.24mg	169%
Saturated fat	3.802g	29.698g	118%
Vitamin B2	1.138mg	0.02mg	86%
Polyunsaturated fat	12.329g	0.366g	80%
Monounsaturated fat	31.551g	1.425g	75%
Copper	1.031mg	0.435mg	66%
Magnesium	270mg	32mg	57%
Phosphorus	481mg	113mg	53%
Protein	21.15g	3.33g	36%
Manganese	2.179mg	1.5mg	30%
Calcium	269mg	14mg	26%
Fats	49.93g	33.49g	25%
Vitamin B3	3.618mg	0.54mg	19%
Zinc	3.12mg	1.1mg	18%
Iron	3.71mg	2.43mg	16%
Fiber	12.5g	9g	14%
Vitamin B1	0.205mg	0.066mg	12%
Calories	579kcal	354kcal	11%
Potassium	733mg	356mg	11%
Selenium	4.1µg	10.1µg	11%
Choline	52.1mg	12.1mg	7%
Vitamin B6	0.137mg	0.054mg	6%
Folate	44µg	26µg	5%
Vitamin C	0mg	3.3mg	4%
Vitamin B5	0.471mg	0.3mg	3%
Carbs	21.55g	15.23g	2%
Sodium	1mg	20mg	1%
Protein per 100 calories	3.7g	0.94g	N/A
Calories per 10 g protein	274kcal	1063kcal	N/A
Weight per 100 calories	17g	28g	N/A
Unsaturated / Saturated Fat ratio	12	0.06	N/A
Net carbs	9.05g	6.23g	N/A
Sugar	4.35g	6.23g	N/A
Starch	0.72g		0%
Vitamin K	0µg	0.2µg	0%
Trans fat	0.015g		N/A
Tryptophan	0.211mg	0.039mg	0%
Threonine	0.601mg	0.121mg	0%
Isoleucine	0.751mg	0.131mg	0%
Leucine	1.473mg	0.247mg	0%
Lysine	0.568mg	0.147mg	0%
Methionine	0.157mg	0.062mg	0%
Phenylalanine	1.132mg	0.169mg	0%
Valine	0.855mg	0.202mg	0%
Histidine	0.539mg	0.077mg	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