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  6. Apricot vs. Coconut

Apricot vs. Coconut — In-Depth Nutrition Comparison

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A recap on the differences between apricots and coconut

  • Apricots have more vitamin A and vitamin C; however, coconut is higher in manganese, copper, fiber, iron, selenium, phosphorus, and zinc.
  • Coconut covers your daily saturated fat needs 148% more than apricots.
  • Apricots have less saturated fat.
  • The glycemic index of coconut is higher.

Food varieties used in this article are Apricots, raw and Nuts, coconut meat, raw.

Infographic

Apricot vs Coconut infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.9% 23% 15% 26% 5.5% 9.9% 0.13% 10% 0.55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains less SodiumSodium -95%
Contains more MagnesiumMagnesium +220%
Contains more PotassiumPotassium +37.5%
Contains more IronIron +523.1%
Contains more CopperCopper +457.7%
Contains more ZincZinc +450%
Contains more PhosphorusPhosphorus +391.3%
Contains more ManganeseManganese +1848.1%
Contains more SeleniumSelenium +10000%
~equal in Calcium ~14mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 33% 0% 32% 18% 7.5% 9.2% 11% 14% 12% 0% 8.3% 6.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 11% 0% 0% 4.8% 17% 4.6% 10% 18% 12% 0% 0.5% 20%
Contains more Vitamin CVitamin C +203%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +270.8%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin KVitamin K +1550%
Contains more Vitamin B1Vitamin B1 +120%
Contains more Vitamin B5Vitamin B5 +25%
Contains more FolateFolate +188.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.54mg
~equal in Vitamin B6 ~0.054mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Apricot Coconut DV% diff.
Saturated fat 0.027g 29.698g 135%
Manganese 0.077mg 1.5mg 62%
Fats 0.39g 33.49g 51%
Copper 0.078mg 0.435mg 40%
Fiber 2g 9g 28%
Iron 0.39mg 2.43mg 26%
Selenium 0.1µg 10.1µg 18%
Calories 48kcal 354kcal 15%
Phosphorus 23mg 113mg 13%
Vitamin A 96µg 0µg 11%
Zinc 0.2mg 1.1mg 8%
Vitamin C 10mg 3.3mg 7%
Magnesium 10mg 32mg 5%
Protein 1.4g 3.33g 4%
Vitamin E 0.89mg 0.24mg 4%
Folate 9µg 26µg 4%
Potassium 259mg 356mg 3%
Vitamin B1 0.03mg 0.066mg 3%
Vitamin K 3.3µg 0.2µg 3%
Monounsaturated fat 0.17g 1.425g 3%
Vitamin B2 0.04mg 0.02mg 2%
Choline 2.8mg 12.1mg 2%
Polyunsaturated fat 0.077g 0.366g 2%
Carbs 11.12g 15.23g 1%
Sodium 1mg 20mg 1%
Vitamin B5 0.24mg 0.3mg 1%
Fructose 0.94g 1%
Protein per 100 calories 2.9g 0.94g N/A
Calories per 10 g protein 343kcal 1063kcal N/A
Weight per 100 calories 208g 28g N/A
Unsaturated / Saturated Fat ratio 9.1 0.06 N/A
Net carbs 9.12g 6.23g N/A
Calcium 13mg 14mg 0%
Sugar 9.24g 6.23g N/A
Vitamin B3 0.6mg 0.54mg 0%
Vitamin B6 0.054mg 0.054mg 0%
Tryptophan 0.015mg 0.039mg 0%
Threonine 0.047mg 0.121mg 0%
Isoleucine 0.041mg 0.131mg 0%
Leucine 0.077mg 0.247mg 0%
Lysine 0.097mg 0.147mg 0%
Methionine 0.006mg 0.062mg 0%
Phenylalanine 0.052mg 0.169mg 0%
Valine 0.047mg 0.202mg 0%
Histidine 0.027mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 86%
Protein: 1.4 g
Fats: 0.39 g
Carbs: 11.12 g
Water: 86.35 g
Other: 0.74 g
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more WaterWater +83.8%
Contains more ProteinProtein +137.9%
Contains more FatsFats +8487.2%
Contains more CarbsCarbs +37%
Contains more OtherOther +29.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 62% 28%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.17 g
Polyunsaturated fat: Poly. Fat 0.077 g
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +738.2%
Contains more Poly. FatPolyunsaturated fat +375.3%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Apricot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171697/nutrients
  2. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.