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Butter vs. Coconut — In-Depth Nutrition Comparison

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How are butter and coconut different?

  • Butter is higher in vitamin A and vitamin E; however, coconut is richer in manganese, copper, fiber, iron, selenium, and phosphorus.
  • Daily need coverage for saturated fat for butter is 104% higher.
  • Butter has a lower glycemic index (0) than coconut (59).

Butter, without salt and Nuts, coconut meat, raw are the varieties used in this article.

Infographic

Butter vs Coconut 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.
Butter
Butter
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 7.2% 2.1% 0.75% 5.3% 2.5% 10% 1.4% 0.52% 5.5%
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%
Contains more CalciumCalcium +71.4%
Contains less SodiumSodium -45%
Contains more MagnesiumMagnesium +1500%
Contains more PotassiumPotassium +1383.3%
Contains more IronIron +12050%
Contains more CopperCopper +2618.8%
Contains more ZincZinc +1122.2%
Contains more PhosphorusPhosphorus +370.8%
Contains more ManganeseManganese +37400%
Contains more SeleniumSelenium +910%

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.
Butter
Butter
5
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% 228% 46% 1.3% 7.8% 0.79% 6.6% 0.69% 21% 18% 2.3%
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 11% 0% 0% 4.8% 17% 4.6% 10% 18% 12% 0% 0.5% 20%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +866.7%
Contains more Vitamin B2Vitamin B2 +70%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +3400%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1220%
Contains more Vitamin B3Vitamin B3 +1185.7%
Contains more Vitamin B5Vitamin B5 +172.7%
Contains more Vitamin B6Vitamin B6 +1700%
Contains more FolateFolate +766.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Butter Coconut DV% diff.
Saturated fat 50.489g 29.698g 95%
Vitamin A 684µg 0µg 76%
Fats 81.11g 33.49g 73%
Cholesterol 215mg 0mg 72%
Manganese 0.004mg 1.5mg 65%
Monounsaturated fat 23.43g 1.425g 55%
Copper 0.016mg 0.435mg 47%
Fiber 0g 9g 36%
Iron 0.02mg 2.43mg 30%
Calories 717kcal 354kcal 18%
Polyunsaturated fat 3.01g 0.366g 18%
Selenium 1µg 10.1µg 17%
Vitamin E 2.32mg 0.24mg 14%
Phosphorus 24mg 113mg 13%
Potassium 24mg 356mg 10%
Zinc 0.09mg 1.1mg 9%
Magnesium 2mg 32mg 7%
Vitamin B12 0.17µg 0µg 7%
Vitamin K 7µg 0.2µg 6%
Folate 3µg 26µg 6%
Protein 0.85g 3.33g 5%
Carbs 0.06g 15.23g 5%
Vitamin B1 0.005mg 0.066mg 5%
Vitamin C 0mg 3.3mg 4%
Vitamin B5 0.11mg 0.3mg 4%
Vitamin B6 0.003mg 0.054mg 4%
Vitamin B3 0.042mg 0.54mg 3%
Calcium 24mg 14mg 1%
Vitamin B2 0.034mg 0.02mg 1%
Choline 18.8mg 12.1mg 1%
Weight per 100 calories 14g 28g N/A
Unsaturated / Saturated Fat ratio 0.52 0.06 N/A
Net carbs 0.06g 6.23g N/A
Sugar 0.06g 6.23g N/A
Sodium 11mg 20mg 0%
Tryptophan 0.012mg 0.039mg 0%
Threonine 0.038mg 0.121mg 0%
Isoleucine 0.051mg 0.131mg 0%
Leucine 0.083mg 0.247mg 0%
Lysine 0.067mg 0.147mg 0%
Methionine 0.021mg 0.062mg 0%
Phenylalanine 0.041mg 0.169mg 0%
Valine 0.057mg 0.202mg 0%
Histidine 0.023mg 0.077mg 0%
Omega-3 - ALA 0.315g N/A
Omega-6 - Linoleic acid 2.166g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Butter
Butter
1
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 g
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more FatsFats +142.2%
Contains more ProteinProtein +291.8%
Contains more CarbsCarbs +25283.3%
Contains more WaterWater +161.9%
Contains more OtherOther +2300%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Butter
Butter
2
66% 30% 4%
Saturated fat: Sat. Fat 50.489 g
Monounsaturated fat: Mono. Fat 23.43 g
Polyunsaturated fat: Poly. Fat 3.01 g
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +1544.2%
Contains more Poly. FatPolyunsaturated fat +722.4%
Contains less Sat. FatSaturated fat -41.2%

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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. Butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173430/nutrients
  2. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.