Almond Butter vs. Coconut
Nutrition comparison of Almond Butter and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almond butter
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond butter and coconut:
- Both almond butter and coconut are high in calories, dietary fiber, iron, potassium and saturated fat.
- Almond butter has more riboflavin and niacin.
- Almond butter is an excellent source of Vitamin E, calcium and protein.
USDA sources for nutritional information: Almond Butter (Nuts, almond butter, plain, with salt added) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almond butter and coconut are high in calories. Almond butter has 73% more calories than coconut - almond butter has 614 calories per 100 grams and coconut has 354 calories.
For macronutrient ratios, almond butter is heavier in protein, lighter in carbs and lighter in fat compared to coconut per calorie. Almond butter has a macronutrient ratio of 13:11:76 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almond Butter | Coconut | |
|---|---|---|
| Protein | 13% | 4% |
| Carbohydrates | 11% | 16% |
| Fat | 76% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Almond butter and coconut contain similar amounts of carbs - almond butter has 18.8g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.
dietary fiber
Both almond butter and coconut are high in dietary fiber. Almond butter has 14% more dietary fiber than coconut - almond butter has 10.3g of dietary fiber per 100 grams and coconut has 9g of dietary fiber.
sugar
Almond butter and coconut contain similar amounts of sugar - almond butter has 6.3g of sugar per 100 grams and coconut has 6.2g of sugar.
Protein
protein
Almond butter is an excellent source of protein and it has 529% more protein than coconut - almond butter has 21g of protein per 100 grams and coconut has 3.3g of protein.
Fat
saturated fat
Both almond butter and coconut are high in saturated fat. Coconut has 353% more saturated fat than almond butter - almond butter has 6.6g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.
Vitamins
Vitamin C
Coconut has more Vitamin C than almond butter - coconut has 3.3mg of Vitamin C per 100 grams and almond butter does not contain significant amounts.
Vitamin A
Almond butter and coconut contain similar amounts of Vitamin A - almond butter has 0.3ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Almond butter is an excellent source of Vitamin E and it has 99 times more Vitamin E than coconut - almond butter has 24.2mg of Vitamin E per 100 grams and coconut has 0.24mg of Vitamin E.
Vitamin K
Coconut and almond butter contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and almond butter does not contain significant amounts.
The B Vitamins
Almond butter has more riboflavin and niacin. Both almond butter and coconut contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| Almond Butter | Coconut | |
|---|---|---|
| Thiamin | 0.041 MG | 0.066 MG |
| Riboflavin | 0.939 MG | 0.02 MG |
| Niacin | 3.155 MG | 0.54 MG |
| Pantothenic acid | 0.318 MG | 0.3 MG |
| Vitamin B6 | 0.103 MG | 0.054 MG |
| Folate | 53 UG | 26 UG |
Minerals
calcium
Almond butter is an excellent source of calcium and it has 23 times more calcium than coconut - almond butter has 347mg of calcium per 100 grams and coconut has 14mg of calcium.
iron
Both almond butter and coconut are high in iron. Almond butter has 44% more iron than coconut - almond butter has 3.5mg of iron per 100 grams and coconut has 2.4mg of iron.
potassium
Both almond butter and coconut are high in potassium. Almond butter has 110% more potassium than coconut - almond butter has 748mg of potassium per 100 grams and coconut has 356mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, almond butter has more linoleic acid than coconut per 100 grams.
| Almond Butter | Coconut | |
|---|---|---|
| other omega 6 | 0.011 G | ~ |
| linoleic acid | 13.605 G | 0.366 G |
| Total | 13.616 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.
Note: The specific food items compared are: Almond Butter (Nuts, almond butter, plain, with salt added) and Coconut (Nuts, coconut meat, raw) .
Almond Butter g
()
|
Daily Values (%) |
Coconut g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 almond butter or coconut contain more calories in 100 grams?Both almond butter and coconut are high in calories. Almond butter has 70% more calories than coconut - almond butter has 614 calories in 100g and coconut has 354 calories.
Does almond butter or coconut contain more calcium?
Almond butter is a rich source of calcium and it has 23 times more calcium than coconut - almond butter has 347mg of calcium in 100 grams and coconut has 14mg of calcium.
Does almond butter or coconut contain more iron?
Both almond butter and coconut are high in iron. Almond butter has 40% more iron than coconut - almond butter has 3.5mg of iron in 100 grams and coconut has 2.4mg of iron.
Does almond butter or coconut contain more potassium?
Both almond butter and coconut are high in potassium. Almond butter has 110% more potassium than coconut - almond butter has 748mg of potassium in 100 grams and coconut has 356mg of potassium.