Coconut Oil vs. Almond Butter
Nutrition comparison of Coconut Oil and Almond Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut oil
versus
almond butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut oil and almond butter:
- Both almond butter and coconut oil are high in calories and saturated fat.
- Almond butter has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Almond butter is an excellent source of Vitamin E, calcium, dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Coconut Oil (Oil, coconut) and Almond Butter (Nuts, almond butter, plain, with salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almond butter and coconut oil are high in calories. Coconut oil has 45% more calories than almond butter - almond butter has 614 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 almond butter per calorie. Coconut oil has a macronutrient ratio of 0:0:100 and for almond butter, 13:11:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Oil | Almond Butter | |
|---|---|---|
| Protein | ~ | 13% |
| Carbohydrates | ~ | 11% |
| Fat | 100% | 76% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut oil has less carbohydrates than almond butter - almond butter has 18.8g of total carbs per 100 grams and coconut oil does not contain significant amounts.
dietary fiber
Almond butter is an excellent source of dietary fiber and it has more dietary fiber than coconut oil - almond butter has 10.3g of dietary fiber per 100 grams and coconut oil does not contain significant amounts.
sugar
Coconut oil has less sugar than almond butter - almond butter has 6.3g of sugar per 100 grams and coconut oil does not contain significant amounts.
Protein
protein
Almond butter is an excellent source of protein and it has more protein than coconut oil - almond butter has 21g of protein per 100 grams and coconut oil does not contain significant amounts.
Fat
saturated fat
Both almond butter and coconut oil are high in saturated fat. Coconut oil has 11 times more saturated fat than almond butter - almond butter has 6.6g of saturated fat per 100 grams and coconut oil has 82.5g of saturated fat.
trans fat
Both coconut oil and almond butter are low in trans fat - coconut oil has 0.03g of trans fat per 100 grams and almond butter does not contain significant amounts.
Vitamins
Vitamin A
Almond butter and coconut oil contain similar amounts of Vitamin A - almond butter has 0.3ug of Vitamin A per 100 grams and coconut oil does not contain significant amounts.
Vitamin E
Almond butter is an excellent source of Vitamin E and it has 219 times more Vitamin E than coconut oil - almond butter has 24.2mg of Vitamin E per 100 grams and coconut oil has 0.11mg of Vitamin E.
Vitamin K
Coconut oil and almond butter contain similar amounts of Vitamin K - coconut oil has 0.6ug of Vitamin K per 100 grams and almond butter does not contain significant amounts.
The B Vitamins
Almond butter has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Coconut Oil | Almond Butter | |
|---|---|---|
| Thiamin | ~ | 0.041 MG |
| Riboflavin | ~ | 0.939 MG |
| Niacin | ~ | 3.155 MG |
| Pantothenic acid | ~ | 0.318 MG |
| Vitamin B6 | ~ | 0.103 MG |
| Folate | ~ | 53 UG |
Minerals
calcium
Almond butter is an excellent source of calcium and it has 346 times more calcium than coconut oil - almond butter has 347mg of calcium per 100 grams and coconut oil has 1mg of calcium.
iron
Almond butter is an excellent source of iron and it has 68 times more iron than coconut oil - almond butter has 3.5mg of iron per 100 grams and coconut oil has 0.05mg of iron.
potassium
Almond butter is an excellent source of potassium and it has more potassium than coconut oil - almond butter has 748mg 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 butter per 100 grams.
| Coconut Oil | Almond Butter | |
|---|---|---|
| alpha linoleic acid | 0.019 G | 0.007 G |
| Total | 0.019 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, almond butter has more linoleic acid than coconut oil per 100 grams.
| Coconut Oil | Almond Butter | |
|---|---|---|
| other omega 6 | 0.076 G | 0.011 G |
| linoleic acid | 1.683 G | 13.605 G |
| Total | 1.759 G | 13.616 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: Coconut Oil (Oil, coconut) and Almond Butter (Nuts, almond butter, plain, with salt added) .
Coconut Oil g
()
|
Daily Values (%) |
Almond Butter 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 almond butter or coconut oil contain more calories in 100 grams?Both almond butter and coconut oil are high in calories. Coconut oil has 50% more calories than almond butter - almond butter has 614 calories in 100g and coconut oil has 892 calories.
Does almond butter or coconut oil contain more calcium?
Almond butter is a rich source of calcium and it has 346 times more calcium than coconut oil - almond butter has 347mg of calcium in 100 grams and coconut oil has 1mg of calcium.
Does almond butter or coconut oil contain more iron?
Almond butter is an abundant source of iron and it has 68 times more iron than coconut oil - almond butter has 3.5mg of iron in 100 grams and coconut oil has 0.05mg of iron.
Does almond butter or coconut oil contain more potassium?
Almond butter is a rich source of potassium and it has more potassium than coconut oil - almond butter has 748mg of potassium in 100 grams and coconut oil does not contain significant amounts.