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Almonds vs Coconut Meat: What’s The Difference?

This article explains the key similarities and differences between almonds and coconut meat, foods from the nuts and seeds group. Read on to learn more about the almonds vs coconut meat comparison.
Esther Bumpus, Health Writer

Written by Esther Bumpus, Health Writer. Updated on January 3, 2023.

Almonds and coconut meat belong to the nuts and seeds food group, an important group for a healthy diet, as they provide a wide range of essential nutrients, such as protein, healthy fats, dietary fiber, and vitamins and minerals.

In this article, we’ll put a spotlight on almonds and coconut meat and compare their similarities and differences.

They both provide a variety of nutrients and are relatively high in calories, like other nuts and seeds.


Almonds (Prunus dulcis) are the seeds of the almond tree and have been enjoyed as food for thousands of years.

Almonds have a sweet and nutty flavor and are often eaten as a snack on their own or used in a variety of sweet and savory dishes.

They can be roasted, blanched, or ground into flour and are a common ingredient in many types of baked goods, including cookies, cakes, and bread.

In addition to their tasty flavor, almonds are a good source of nutrients, including protein, fiber, and various vitamins and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

Almonds are widely available and can be found in many forms, including whole, sliced, slivered, and ground. They can be purchased raw, roasted, or salted and are often sold with the skin removed.

Almonds are also available in a variety of flavors, including plain, honey-roasted, and chocolate-covered.

Whether you’re looking for a tasty snack or a versatile ingredient to add to your cooking, almonds are a great choice. They are delicious and nutritious and can be easily incorporated into the diet.

Almonds are an excellent source of Vitamin B2 (Riboflavin), and Vitamin E.

They also contain a good amount of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B9 (Folate) and some Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine).

Coconut Meat

Coconut meat is the white, fleshy part of the coconut that is found inside the hard outer shell of the fruit.

Coconut meat has a slightly sweet and slightly nutty flavor and is often used in various sweet and savory dishes.

Coconut meat is a good source of nutrients, including fiber, protein, and various vitamins and minerals.

It is also a good source of healthy fats, including medium-chain triglycerides (MCTs), which are easily absorbed and used by the body for energy.

There are many ways to incorporate coconut meat into your diet. It can be eaten raw or used in cooking to replace other types of meat.

Coconut meat can be grated, shredded, or chopped and is often used in dishes such as curries, soups, and desserts.

Coconut meat is available in various forms, including dried, frozen, and canned.

Coconut meat is widely available and can be found at most grocery stores. It is important to store coconut meat in the refrigerator or freezer to keep it fresh.

If you’re looking for tasty and nutritious food to add to your diet, consider incorporating coconut meat into your cooking.

It is flavorful, versatile, and has various health benefits.

Coconut Meat are not an excellent source of any particular vitamin.

However, they contain Vitamin C, Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) in a small amount.

Almonds vs Coconut Meat Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing almonds vs coconut meat.

This comparison will start by comparing the caloric value of almonds and coconut meat and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.

AlmondsCoconut Meat
Energy579 kcal354 kcal
Carbs21.6 g15.2 g
Sugar4.35 g6.23 g
Fiber12.5 g9 g
Protein21.2 g3.33 g
Fat49.9 g33.5 g
Saturated Fat3.8 g29.7 g

Almonds vs Coconut Meat Calories

Nuts and seeds are generally high in calories; the same goes for almonds and coconut meat, so you should consume them in moderation.

According to the United States Department of Agriculture (USDA), a proper serving is one ounce, which is roughly equal to 1/4 cup or 28 grams.

To keep the portions under control, the amounts correspond to one serving size: 14 walnut halves, 16 cashews, 24 almonds, 28 peanuts, or 45 pistachios.

Comparing coconut meat vs almonds for weight loss, coconut meat are slightly lower in calories, with 99 calories per serving, compared to 162 calories per serving of almonds.

However, both almonds and coconut meat can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight. It’s just important to eat them in moderation.

Almonds vs Coconut Meat Protein

Nuts and seeds, including almonds and coconut meat, are an important source of plant-based protein.

Almonds offer around 85% more protein than coconut meat.

Almonds have 21.2 grams of protein per 100 grams (or 5.9g per serving), while coconut meat have 3.3 grams of protein per 100 grams (or 0.9g per serving).

Almonds vs Coconut Meat Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in almonds and coconut meat.

The total amount of carbohydrates is around 30% higher in almonds than in coconut meat. They have 21.6 grams per 100 grams, compared to 15.2 grams in coconut meat.

There’s less sugar in almonds than in coconut meat, 29% precisely.

One handful of almonds (28 grams) contains 1.2 grams of sugar, while the same amount of coconut meat contains 1.7 grams.

Lastly, let’s take a look at the dietary fiber in almonds and coconut meat.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 3.5 grams of fiber per portion, almonds are a better source of fiber than coconut meat which offer 2.5 grams per portion.

Almonds vs Coconut Meat Fats

Like the other nuts and seeds, fats in almonds and coconut meat are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.

Total fat in almonds and coconut meat:

  • Almonds: 49.9 grams per 100 grams
  • Coconut Meat: 33.5 per 100 grams

Speaking of saturated fats, almonds are 87% lower in saturated fats.

Almonds and coconut meat contain 3.8 grams and 29.7 grams of saturated fat per 100 grams, respectively.

Almonds vs Coconut Meat Vitamins Content

This section will discuss the vitamin content of almonds and coconut meat.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Almonds have a higher amount of vitamin C, and vitamin K.

However, coconut meat have a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.

Almonds and coconut meat contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins almonds and coconut meat contain side by side, so you can easily compare them.

AlmondsCoconut Meat
Vitamin A2 IU0
Vitamin C03.3 mg
Vitamin D00
Vitamin B1 (Thiamine)0.205 mg0.066 mg
Vitamin B2 (Riboflavin)1.14 mg0.02 mg
Vitamin B3 (Niacin)3.62 mg0.54 mg
Vitamin B5 (Pantothenic acid)0.471 mg0.3 mg
Vitamin B6 (Pyroxidine)0.137 mg0.054 mg
Vitamin B9 (Folate)44 µg26 µg
Vitamin B12 (Cobalamin)00
Vitamin E25.6 mg0.24 mg
Vitamin K00.2 µg

Almonds vs Coconut Meat Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the almonds and coconut meat comparison focuses on their mineral content.

Almonds are a better source of selenium, and sodium than coconut meat.

On the other hand, coconut meat have a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc.

Almonds and coconut meat contain the same amount of fluoride.

Check out the table below to learn how almonds and coconut meat compare when it comes to mineral contents.

AlmondsCoconut Meat
Calcium269 mg14 mg
Copper1.03 mg0.435 mg
Iron3.71 mg2.43 mg
Magnesium270 mg32 mg
Manganese2.18 mg1.5 mg
Phosphorus481 mg113 mg
Potassium733 mg356 mg
Selenium4.1 µg10.1 µg
Sodium1 mg20 mg
Zinc3.12 mg1.1 mg

The Final Word

Almonds and coconut meat are highly nutritious and excellent sources of plant-based protein and healthy fats.

Although they are relatively high in calories, they are essential to a healthy, plant-based diet and are linked to many health benefits.

Both almonds and coconut meat are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Nuts and seeds are versatile foods, and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.

Nuts and seeds are versatile foods and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.


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