Almonds vs. Coconut
Nutrition comparison of Almonds and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and coconut:
- Both coconut and almonds are high in calories, dietary fiber, iron and potassium.
- Almond has more thiamin, riboflavin, niacin and Vitamin B6.
- Almond is an excellent source of Vitamin E, calcium and protein.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both coconut and almonds are high in calories. Almond has 64% more calories than coconut - coconut has 354 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, almonds is heavier in protein, lighter in fat and similar to coconut for carbs. Almonds has a macronutrient ratio of 14:14:73 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Coconut | |
|---|---|---|
| Protein | 14% | 4% |
| Carbohydrates | 14% | 16% |
| Fat | 73% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut has 29% less carbohydrates than almond - coconut has 15.2g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Both coconut and almonds are high in dietary fiber. Almond has 39% more dietary fiber than coconut - coconut has 9g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Coconut and almonds contain similar amounts of sugar - coconut has 6.2g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 535% more protein than coconut - coconut has 3.3g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Coconut is high in saturated fat and almond has 87% less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and coconut are low in trans fat - almond has 0.02g of trans fat per 100 grams and coconut does not contain significant amounts.
Vitamins
Vitamin C
Coconut has more Vitamin C than almond - coconut has 3.3mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Almonds and coconut contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 105 times more Vitamin E than coconut - coconut has 0.24mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Coconut and almonds contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin and Vitamin B6. Both almonds and coconut contain significant amounts of pantothenic acid and folate.
| Almonds | Coconut | |
|---|---|---|
| Thiamin | 0.205 MG | 0.066 MG |
| Riboflavin | 1.138 MG | 0.02 MG |
| Niacin | 3.618 MG | 0.54 MG |
| Pantothenic acid | 0.471 MG | 0.3 MG |
| Vitamin B6 | 0.137 MG | 0.054 MG |
| Folate | 44 UG | 26 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 18 times more calcium than coconut - coconut has 14mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Both coconut and almonds are high in iron. Almond has 53% more iron than coconut - coconut has 2.4mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Both coconut and almonds are high in potassium. Almond has 106% more potassium than coconut - coconut has 356mg of potassium per 100 grams and almond has 733mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than coconut per 100 grams.
| Almonds | Coconut | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 12.324 G | 0.366 G |
| Total | 12.326 G | 0.366 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Almonds g
()
|
Daily Values (%) |
Coconut g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does coconut or almonds contain more calories in 100 grams?Both coconut and almonds are high in calories. Almond has 60% more calories than coconut - coconut has 354 calories in 100g and almond has 579 calories.
Does coconut or almonds contain more calcium?
Almond is a rich source of calcium and it has 18 times more calcium than coconut - coconut has 14mg of calcium in 100 grams and almond has 269mg of calcium.
Does coconut or almonds contain more iron?
Both coconut and almonds are high in iron. Almond has 50% more iron than coconut - coconut has 2.4mg of iron in 100 grams and almond has 3.7mg of iron.
Does coconut or almonds contain more potassium?
Both coconut and almonds are high in potassium. Almond has 110% more potassium than coconut - coconut has 356mg of potassium in 100 grams and almond has 733mg of potassium.