Peanut Butter vs. Coconut
Nutrition comparison of Peanut Butter and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut butter
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut butter and coconut:
- Both coconut and peanut butter are high in calories, dietary fiber, potassium and saturated fat.
- Coconut is a great source of iron.
- Peanut butter has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut butter has signficantly more Vitamin E than coconut.
- Peanut butter is a great source of calcium.
- Peanut butter is an excellent source of protein.
USDA sources for nutritional information: Peanut Butter (Peanut butter, chunk style, with salt) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both coconut and peanut butter are high in calories. Peanut butter has 66% more calories than coconut - coconut has 354 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, peanut butter is heavier in protein, lighter in fat and similar to coconut for carbs. Peanut butter has a macronutrient ratio of 15:14:71 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Butter | Coconut | |
|---|---|---|
| Protein | 15% | 4% |
| Carbohydrates | 14% | 16% |
| Fat | 71% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut has 29% less carbohydrates than peanut butter - coconut has 15.2g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
The carbs in coconut are made of 59% dietary fiber and 41% sugar, whereas the carbs in peanut butter comprise of 39% sugar, 37% dietary fiber and 23% starch.
dietary fiber
Both coconut and peanut butter are high in dietary fiber. Coconut has 13% more dietary fiber than peanut butter - coconut has 9g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Coconut and peanut butter contain similar amounts of sugar - coconut has 6.2g of sugar per 100 grams and peanut butter has 8.4g of sugar.
Protein
protein
Peanut butter is an excellent source of protein and it has 623% more protein than coconut - coconut has 3.3g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Both coconut and peanut butter are high in saturated fat. Coconut has 290% more saturated fat than peanut butter - coconut has 29.7g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin C
Coconut has more Vitamin C than peanut butter - coconut has 3.3mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than coconut - coconut has 0.24mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Coconut and peanut butter contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.
The B Vitamins
Peanut butter has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both peanut butter and coconut contain significant amounts of thiamin.
| Peanut Butter | Coconut | |
|---|---|---|
| Thiamin | 0.106 MG | 0.066 MG |
| Riboflavin | 0.111 MG | 0.02 MG |
| Niacin | 13.696 MG | 0.54 MG |
| Pantothenic acid | 1.118 MG | 0.3 MG |
| Vitamin B6 | 0.418 MG | 0.054 MG |
| Folate | 92 UG | 26 UG |
Minerals
calcium
Peanut butter is a great source of calcium and it has 221% more calcium than coconut - coconut has 14mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Coconut is a great source of iron and it has 28% more iron than peanut butter - coconut has 2.4mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Both coconut and peanut butter are high in potassium. Peanut butter has 109% more potassium than coconut - coconut has 356mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than coconut per 100 grams.
| Peanut Butter | Coconut | |
|---|---|---|
| other omega 6 | 0.64 G | ~ |
| linoleic acid | 13.854 G | 0.366 G |
| Total | 14.494 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: Peanut Butter (Peanut butter, chunk style, with salt) and Coconut (Nuts, coconut meat, raw) .
Peanut Butter 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 peanut butter contain more calories in 100 grams?Both coconut and peanut butter are high in calories. Peanut butter has 70% more calories than coconut - coconut has 354 calories in 100g and peanut butter has 589 calories.
Does coconut or peanut butter contain more potassium?
Both coconut and peanut butter are high in potassium. Peanut butter has 110% more potassium than coconut - coconut has 356mg of potassium in 100 grams and peanut butter has 745mg of potassium.