Almonds vs Coconut: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

Rating: 4.1 on 14 votes.
Marcin PiotrowiczMarcin Piotrowicz
Almonds - calories, kcal, weight, nutrition
Coconut - calories, kcal, weight, nutrition

Fact 1: There is More Calories in Almonds

At first glance, you can see that in almonds is much more calories than in coconut.

Almonds has 579 kcal per 100g and coconut 354 kcal per 100g so it is pretty easy to calculate that the difference is about 64%.

In almonds and in coconut most calories came from fat.

See tables below to compare almonds with coconut in details.

Fact 2: Almonds And Coconut Nutrition Difference

Coconut vs Almonds: Vitamins and Minerals Comparison

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

More protein in almonds

It is aslo easy to see see that in almonds is more protein than in coconut.

There is 3.3g per 100g of coconut and 21.15g per 100g of almonds so using simple math we can see that difference is about 541%.

More carbohydrates in almonds

In almonds is more carbohydrates than in coconut.

There is 15.23g/100g of carbohydrates in coconut and 21.55g/100g in almonds so let me do the math for you again - difference is about 41%.

More fat in almonds

In almonds is more fats than in coconut.

The tables above show us that there is 33.49g/100g of fats in coconut and 49.93g/100g in almonds. In this case difference is about 49%.


  • Calories579
  • Carbohydrates21.55 g
  • Fat49.93 g
  • Dietary fiber12.5 g
  • Protein21.15 g
Almonds calories per:
100g | ounce | handfull | tablespoon | cup | half cup

Calories source

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


  • Calories354
  • Carbohydrates15.23 g
  • Fat33.49 g
  • Dietary fiber9 g
  • Protein3.3 g
Coconut calories per:
100g | ounce | single piece | tablespoon | teaspoon | cup | shredded

Calories source

  • 16% CARBS
  • 4% PROTEIN
  • 80% FAT

Vitamins: coconut vs almonds

Minerals: almonds vs coconut

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz creator
Healthy eating and living style 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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