Coconut Oil vs. Almonds
Nutrition comparison of Coconut Oil and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut oil
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut oil and almonds:
- Both almonds and coconut oil are high in calories.
- Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Almond is an excellent source of Vitamin E, calcium, dietary fiber, iron, potassium and protein.
- Coconut oil has signficantly less carbohydrates than almond.
USDA sources for nutritional information: Coconut Oil (Oil, coconut) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almonds and coconut oil are high in calories. Coconut oil has 54% more calories than almond - almond has 579 calories per 100 grams and coconut oil has 892 calories.
For macronutrient ratios, coconut oil is lighter in protein, lighter in carbs and much heavier in fat compared to almonds per calorie. Coconut oil has a macronutrient ratio of 0:0:100 and for almonds, 14:14:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Oil | Almonds | |
|---|---|---|
| Protein | ~ | 14% |
| Carbohydrates | ~ | 14% |
| Fat | 100% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut oil has signficantly less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and coconut oil does not contain significant amounts.
dietary fiber
Almond is an excellent source of dietary fiber and it has more dietary fiber than coconut oil - almond has 12.5g of dietary fiber per 100 grams and coconut oil does not contain significant amounts.
sugar
Coconut oil has less sugar than almond - almond has 4.4g of sugar per 100 grams and coconut oil does not contain significant amounts.
Protein
protein
Almond is an excellent source of protein and it has more protein than coconut oil - almond has 21.2g of protein per 100 grams and coconut oil does not contain significant amounts.
Fat
saturated fat
Coconut oil is high in saturated fat and almond has 95% less saturated fat than coconut oil - almond has 3.8g of saturated fat per 100 grams and coconut oil has 82.5g of saturated fat.
trans fat
Both almonds and coconut oil are low in trans fat - almond has 0.02g of trans fat per 100 grams and coconut oil has 0.03g of trans fat.
Vitamins
Vitamin A
Almonds and coconut oil contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and coconut oil does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 232 times more Vitamin E than coconut oil - almond has 25.6mg of Vitamin E per 100 grams and coconut oil has 0.11mg of Vitamin E.
Vitamin K
Coconut oil and almonds contain similar amounts of Vitamin K - coconut oil has 0.6ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Coconut Oil | Almonds | |
|---|---|---|
| Thiamin | ~ | 0.205 MG |
| Riboflavin | ~ | 1.138 MG |
| Niacin | ~ | 3.618 MG |
| Pantothenic acid | ~ | 0.471 MG |
| Vitamin B6 | ~ | 0.137 MG |
| Folate | ~ | 44 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 268 times more calcium than coconut oil - almond has 269mg of calcium per 100 grams and coconut oil has 1mg of calcium.
iron
Almond is an excellent source of iron and it has 73 times more iron than coconut oil - almond has 3.7mg of iron per 100 grams and coconut oil has 0.05mg of iron.
potassium
Almond is an excellent source of potassium and it has more potassium than coconut oil - almond has 733mg of potassium per 100 grams and coconut oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, coconut oil has more alpha linoleic acid (ALA) than almond per 100 grams.
| Coconut Oil | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.019 G | 0.003 G |
| Total | 0.019 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than coconut oil per 100 grams.
| Coconut Oil | Almonds | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 1.683 G | 12.324 G |
| Total | 1.683 G | 12.326 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Coconut Oil or Almonds .
Note: The specific food items compared are: Coconut Oil (Oil, coconut) and Almonds (Nuts, almonds) .
Coconut Oil g
()
|
Daily Values (%) |
Almonds 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 almonds or coconut oil contain more calories in 100 grams?Both almonds and coconut oil are high in calories. Coconut oil has 50% more calories than almond - almond has 579 calories in 100g and coconut oil has 892 calories.
Does almonds or coconut oil contain more calcium?
Almond is a rich source of calcium and it has 268 times more calcium than coconut oil - almond has 269mg of calcium in 100 grams and coconut oil has 1mg of calcium.
Does almonds or coconut oil contain more iron?
Almond is an abundant source of iron and it has 73 times more iron than coconut oil - almond has 3.7mg of iron in 100 grams and coconut oil has 0.05mg of iron.
Does almonds or coconut oil contain more potassium?
Almond is a rich source of potassium and it has more potassium than coconut oil - almond has 733mg of potassium in 100 grams and coconut oil does not contain significant amounts.