Butter, Unsalted vs. Coconut
Nutrition comparison of Butter, Unsalted and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
butter, unsalted
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in butter, unsalted and coconut:
- Both coconut and butter, unsalted are high in calories and saturated fat.
- Butter, unsalted has 102.8 times less sugar than coconut.
- Butter, unsalted has 252.8 times less carbohydrates than coconut.
- Butter, unsalted is an excellent source of Vitamin A.
- Coconut has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, butter, unsalted contains more Vitamin B12.
- Coconut is a great source of iron.
- Coconut is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Butter, Unsalted (Butter, without salt) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both coconut and butter, unsalted are high in calories. Butter, unsalted has 103% more calories than coconut - coconut has 354 calories per 100 grams and butter, unsalted has 717 calories.
For macronutrient ratios, butter, unsalted is lighter in protein, lighter in carbs and heavier in fat compared to coconut per calorie. Butter, unsalted has a macronutrient ratio of 0:0:100 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Butter, Unsalted | Coconut | |
|---|---|---|
| Protein | ~ | 4% |
| Carbohydrates | ~ | 16% |
| Fat | 100% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Butter, unsalted has 252.8 times less carbohydrates than coconut - coconut has 15.2g of total carbs per 100 grams and butter, unsalted has 0.06g of carbohydrates.
The carbs in coconut are made of 59% dietary fiber and 41% sugar, whereas the carbs in butter, unsalted comprise of 100% sugar.
dietary fiber
Coconut is an excellent source of dietary fiber and it has more dietary fiber than butter, unsalted - coconut has 9g of dietary fiber per 100 grams and butter, unsalted does not contain significant amounts.
sugar
Butter, unsalted has 102.8 times less sugar than coconut - coconut has 6.2g of sugar per 100 grams and butter, unsalted has 0.06g of sugar.
Protein
protein
Coconut has 292% more protein than butter, unsalted - coconut has 3.3g of protein per 100 grams and butter, unsalted has 0.85g of protein.
Fat
saturated fat
Both coconut and butter, unsalted are high in saturated fat. Butter, unsalted has 70% more saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and butter, unsalted has 50.5g of saturated fat.
cholesterol
Butter, unsalted is high in cholesterol and coconut has less cholesterol than butter, unsalted - butter, unsalted has 215mg of cholesterol per 100 grams and coconut does not contain significant amounts.
Vitamins
Vitamin C
Coconut has more Vitamin C than butter, unsalted - coconut has 3.3mg of Vitamin C per 100 grams and butter, unsalted does not contain significant amounts.
Vitamin A
Butter, unsalted is an excellent source of Vitamin A and it has more Vitamin A than coconut - butter, unsalted has 684ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Butter, unsalted has 867% more Vitamin E than coconut - coconut has 0.24mg of Vitamin E per 100 grams and butter, unsalted has 2.3mg of Vitamin E.
Vitamin K
Coconut and butter, unsalted contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and butter, unsalted has 7ug of Vitamin K.
The B Vitamins
Coconut has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, butter, unsalted contains more Vitamin B12. Both butter, unsalted and coconut contain significant amounts of riboflavin.
| Butter, Unsalted | Coconut | |
|---|---|---|
| Thiamin | 0.005 MG | 0.066 MG |
| Riboflavin | 0.034 MG | 0.02 MG |
| Niacin | 0.042 MG | 0.54 MG |
| Pantothenic acid | 0.11 MG | 0.3 MG |
| Vitamin B6 | 0.003 MG | 0.054 MG |
| Folate | 3 UG | 26 UG |
| Vitamin B12 | 0.17 UG | ~ |
Minerals
calcium
Butter, unsalted has 71% more calcium than coconut - coconut has 14mg of calcium per 100 grams and butter, unsalted has 24mg of calcium.
iron
Coconut is a great source of iron and it has 120 times more iron than butter, unsalted - coconut has 2.4mg of iron per 100 grams and butter, unsalted has 0.02mg of iron.
potassium
Coconut is an excellent source of potassium and it has 13 times more potassium than butter, unsalted - coconut has 356mg of potassium per 100 grams and butter, unsalted has 24mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, butter, unsalted has more linoleic acid than coconut per 100 grams.
| Butter, Unsalted | Coconut | |
|---|---|---|
| other omega 6 | 0.138 G | ~ |
| linoleic acid | 1.83 G | 0.366 G |
| Total | 1.968 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: Butter, Unsalted (Butter, without salt) and Coconut (Nuts, coconut meat, raw) .
Butter, Unsalted 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 butter, unsalted contain more calories in 100 grams?Both coconut and butter, unsalted are high in calories. Butter, unsalted has 100% more calories than coconut - coconut has 354 calories in 100g and butter, unsalted has 717 calories.
Does coconut or butter, unsalted contain more potassium?
Coconut is a rich source of potassium and it has 13 times more potassium than butter, unsalted - coconut has 356mg of potassium in 100 grams and butter, unsalted has 24mg of potassium.