Coconut vs. Almonds — In-Depth Nutrition Comparison

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A recap on the differences between coconut and almonds

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.
Almonds contain 8 times less saturated fat than coconut. Coconut contains 29.698g of saturated fat, while almonds contain 3.802g.
The glycemic index of coconut is higher.

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

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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.

Coconut

Almonds

Contains more SeleniumSelenium

+146.3%

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%

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.

Coconut

Almonds

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

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%

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