Almonds vs Coconut: Nutrition, Calories & Protein Compared



Almonds - calories, kcal, weight, nutrition
Almonds - calories, kcal, weight, nutrition

Almonds vs Coconut
Nutrition Facts

Almonds
Serving size:
  change
handful (40g)tablespoon (13g)cup (143g)half cup (71.5g)
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Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Coconut
Serving size:
  change
one coconut (390g)tablespoon (15g)teaspoon (5g)cup, shredded (80g)
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1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Almonds vs Coconut 100g Compare


per 100gAlmondsCoconut
Calories579 354
Carbohydrates21.55 g15.23 g
Fat49.93 g33.49 g
Dietary fiber12.5 g9 g
Protein21.15 g3.3 g
Calcium269 mg14 mg
Iron3.71 mg2.43 mg
Magnessium270 mg32 mg
Phosphorus481 mg113 mg
Potassium733 mg356 mg
Sodium1 mg20 mg
Zink3.12 mg1.1 mg
Vitaminium B1 (Thiamine)0.205 mg0.066 mg
Vitaminium B2 (riboflavin)1.138 mg0.02 mg
Vitaminium B3 (Niacin)3.618 mg0.54 mg
Vitaminium B50.47 mg0.3 mg
Vitaminium B60.137 mg0.054 mg
Vitaminium B9 (Folic acid)44 mg26 mg
Vitaminium E26 mg0.24 mg

When it comes to nuts and fruits that have seamlessly integrated into our daily diets while offering a plethora of health benefits, almonds and coconut stand out prominently. Both have a rich history, versatile uses in cooking, and a nutritional profile that makes them favorites among health enthusiasts. But beyond their nutritional data, there's a world of interesting facts and benefits that these two bring to the table. Let's delve into what makes almonds and coconuts so special and how they compare to each other.

Unwrapping the Almond's Shell: More Than Just a Nut

Almonds, though commonly referred to as nuts, are actually seeds of the fruit of the almond tree. Interestingly, they are related to cherries and peaches, which explains the stone-like appearance of their pit. Almonds have been valued for their health benefits and culinary uses for thousands of years, with evidence of their consumption dating back to 4,000 B.C.

They are a powerhouse of nutrients, offering high levels of protein, fiber, and especially vitamin E, which is known for its skin and heart health benefits. With 579 calories per 100 grams, almonds are energy-dense, making them an excellent snack for energy boosts. Their high magnesium content is also noteworthy, as it contributes to over 300 biochemical reactions in the body.

Coconut: A Tropical Treasure

Coconuts, on the other hand, bring a bit of tropical flair to our diets. They are unique in that they provide a wide range of products – from the water and milk to the oil and flesh – each with its own nutritional and culinary uses. Coconuts have been a staple in tropical regions for generations, not only as a food source but also for their use in traditional medicine.

With 354 calories per 100 grams, coconuts offer a good balance of fats, fibers, and proteins, albeit in smaller amounts than almonds. The fat in coconuts is largely in the form of medium-chain triglycerides (MCTs), which are touted for their energy-boosting properties and potential to aid in weight management. Coconuts are also a good source of manganese, which is essential for bone health and metabolic functions.

Almonds vs. Coconut: A Nutritional Perspective

When comparing the two, almonds offer a significantly higher amount of protein and fiber, making them an excellent choice for those looking to support muscle health and digestive well-being. Their higher calorie and fat content, predominantly healthy monounsaturated fats, provide sustained energy and support heart health.

Coconuts, while lower in protein, still offer a unique nutritional profile, particularly with their MCT content which can support metabolism and energy levels. They also provide significant amounts of iron and potassium, essential for blood health and proper muscle and nerve function.

Both almonds and coconuts are free of cholesterol and gluten, making them great options for those with dietary restrictions. Additionally, they offer different vitamins and minerals that complement each other well. For instance, almonds are an excellent source of vitamin E and magnesium, while coconuts provide beneficial amounts of vitamin C and manganese.

Integrating Almonds and Coconut into Your Diet

Both almonds and coconuts are incredibly versatile in the kitchen. Almonds can be enjoyed raw, roasted, or as almond butter, milk, or flour, making them a fantastic ingredient for both savory dishes and sweet treats. Coconuts can be used in a variety of ways as well, from coconut water for hydration, coconut oil for cooking, to coconut flakes for baking and garnishing.

In conclusion, while almonds and coconuts both offer impressive health benefits and nutritional profiles, they each have their unique advantages. Whether you're looking for a high-protein snack to fuel your workouts or a tropical addition to your culinary creations, incorporating both almonds and coconuts into your diet can provide you with a wide range of nutrients and flavors. So, why choose one when you can enjoy the best of both worlds?

Almonds 100g

579kcal

Calories source

  • 14% CARBS.
  • 14% PROTEIN
  • 72% FAT

Coconut 100g

354kcal

Calories source

  • 16% CARBS
  • 4% PROTEIN
  • 80% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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