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Coconut vs. Butter — In-Depth Nutrition Comparison

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How are coconut and butter different?

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

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

Infographic

Coconut vs Butter 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
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%
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%
Contains more CalciumCalcium +71.4%
Contains less SodiumSodium -45%

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 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%
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%
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%
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%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

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

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