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Almond butter Leader
Almond butter5
VS
Coconut, dried (unsweetened)
Coconut, dried (unsweetened)2

Almond butter leads 5–2 · 7 categories decided · 1 tie

Both foods compared at 100 kcal.

The verdict

Almond butter comes out ahead, winning 5 of 7 nutrient match-ups.

Pick Almond butter for more protein, less saturated fat, more potassium, more calcium and more magnesium.

Pick Coconut, dried (unsweetened) for less sodium and more vitamin C.

Evenly matched on iron.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    WIN3.41 g
    0.9 g
  • Carbohydrate
    3.07 g
    7.5 g
  • Fibermore is better
    1.68 g
    —
  • Total sugarsless is better
    1.02 g
    —
  • Total fat
    9.04 g
    7.94 g
  • Saturated fatless is better
    WIN1.07 g
    7.04 g
  • Sodiumless is better
    36.97 mg
    6.25 mgWIN
  • Potassiummore is better
    WIN121.82 mg
    93.58 mg
  • Calciummore is better
    WIN56.51 mg
    4.56 mg
  • Ironmore is better
    0.57 mg
    0.57 mg
  • Magnesiummore is better
    WIN45.44 mg
    15.54 mg
  • Vitamin Cmore is better
    0 mg
    0.25 mgWIN
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.

Almond butter vs Coconut, dried (unsweetened) · Foodatron