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.
Detailed nutritional comparison of peanut butter and coconut is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Peanut Butter src
Image of Coconut src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Peanut Butter or Coconut .

Note: The specific food items compared are: Peanut Butter (Peanut butter, chunk style, with salt) and Coconut (Nuts, coconut meat, raw) .

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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.