Nuts AlmondsvsNuts Coconut Meat (Raw)
Nuts Almonds has 579 calories and 21g protein per 100g. Nuts Coconut Meat (Raw) has 354 calories and 3.3g protein per 100g Nuts Almonds has more protein, Nuts Coconut Meat (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Nuts Almonds vs Nuts Coconut Meat (Raw)
Go with Nuts Coconut Meat (Raw) at just 354 kcal per 100g — 39% fewer calories.
Nuts Almonds packs 21.2g of protein per 100g (15% of calories from protein) — the better pick for muscle growth and recovery.
Nuts Almonds is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Nuts Almonds provides 733mg of potassium per 100g — important for muscle function and hydration.
Nuts Almonds provides 269mg of calcium per 100g — a much better source for bone health.
Nuts Almonds has 3.7mg of iron per 100g — important for energy and preventing anemia.
⚠️Things to Watch
Nuts Almonds
Calorie-dense at 579 kcal per 100g, so portion size matters.
Nuts Coconut Meat (Raw)
High in saturated fat with 29.7g per 100g, which is worth watching if you are managing heart health or cholesterol.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Nuts Almonds | Nuts Coconut Meat | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 579kcal29% | 354kcal18% | +225kcal |
| Protein | 21g42% | 3.3g7% | +18g |
| Total Fat | 50g64% | 34g43% | +16g |
| Saturated Fat | 3.8g19% | 30g149% | <0.1g |
| Trans Fat | <0.1g | — | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 22g8% | 15g6% | +6.4g |
| Dietary Fiber | 13g45% | 9.0g32% | +3.5g |
| Sugars | 4.3g | 6.2g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 3.3mg4% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 26mg171% | 0.24mg2% | +25mg |
| Vitamin K | 0mcg0% | 0.20mcg0% | <0.1mcg |
| Vitamin B6 | 0.14mg8% | <0.1mg3% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 44mcg11% | 26mcg7% | +18mcg |
| Thiamin (B1) | 0.20mg17% | <0.1mg6% | +0.14mg |
| Riboflavin (B2) | 1.1mg88% | <0.1mg2% | +1.1mg |
| Niacin (B3) | 3.6mg23% | 0.54mg3% | +3.1mg |
| 🔶Minerals | |||
| Sodium | 1.0mg0% | 20mg1% | <0.1mg |
| Calcium | 269mg21% | 14mg1% | +255mg |
| Iron | 3.7mg21% | 2.4mg14% | +1.3mg |
| Potassium | 733mg16% | 356mg8% | +377mg |
| Phosphorus | 481mg38% | 113mg9% | +368mg |
| Magnesium | 270mg64% | 32mg8% | +238mg |
| Zinc | 3.1mg28% | 1.1mg10% | +2.0mg |
| Copper | 1.0mg114% | 0.43mg48% | +0.59mg |
| Manganese | 2.2mg95% | 1.5mg65% | +0.68mg |
| Selenium | 4.1mcg7% | 10mcg18% | <0.1mcg |
🔬Nutritional Analysis
Calories: Nuts Coconut Meat (Raw) is significantly lower in calories at just 354 kcal per 100g compared to 579 kcal for Nuts Almonds — that's 64% fewer calories, making Nuts Coconut Meat (Raw) the better choice for calorie-conscious diets.
Protein: Nuts Almonds provides more protein with 21.2g versus 3.33g per 100g. In terms of protein-to-calorie efficiency, Nuts Almonds offers better value for building and maintaining muscle.
Fat: Nuts Coconut Meat (Raw) is the leaner option with 33.5g of total fat per 100g compared to 49.9g. Nuts Almonds has less saturated fat (3.8g vs 29.7g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Nuts Coconut Meat (Raw): 3.3mg vs 0mg), Vitamin K (Nuts Coconut Meat (Raw): 0.2mcg vs 0mcg), Vitamin E (Nuts Almonds: 25.6mg vs 0.24mg).
Key Minerals: Notable mineral differences include Calcium (Nuts Almonds: 269mg vs 14mg), Sodium (Nuts Coconut Meat (Raw): 20mg vs 1mg), Magnesium (Nuts Almonds: 270mg vs 32mg).
Diet Suitability: Nuts Almonds fits a high-protein diet. Both fit a low-sodium diet. Both fit a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Nuts Almonds or Nuts Coconut Meat (Raw)?
- Nuts Almonds has more protein with 21.2g per 100g compared to 3.33g for Nuts Coconut Meat (Raw).
- Which is lower in calories, Nuts Almonds or Nuts Coconut Meat (Raw)?
- Nuts Coconut Meat (Raw) is lower in calories with 354 kcal per 100g versus 579 kcal.
- Is Nuts Almonds or Nuts Coconut Meat (Raw) healthier?
- It depends on your goals. Nuts Almonds has 579 calories and 21.2g protein per 100g, while Nuts Coconut Meat (Raw) has 354 calories and 3.33g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Nuts Almonds or Nuts Coconut Meat (Raw)?
- Nuts Coconut Meat (Raw) is leaner with 33.5g of fat per 100g compared to 49.9g.
- Which has more fiber, Nuts Almonds or Nuts Coconut Meat (Raw)?
- Nuts Almonds has more fiber with 12.5g per 100g compared to 9g.