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Apricot vs. Coconut — In-Depth Nutrition Comparison

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A recap on 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
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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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 33% 32% 18% 0% 7.5% 9.2% 11% 14% 12% 0% 8.3% 6.8% 1.5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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%
Contains more CholineCholine +332.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.54mg
~equal in Vitamin B6 ~0.054mg
~equal in Vitamin B12 ~0µg

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Apricot Coconut
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

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%
Folate 9µg 26µg 4%
Protein 1.4g 3.33g 4%
Vitamin E 0.89mg 0.24mg 4%
Vitamin K 3.3µg 0.2µg 3%
Monounsaturated fat 0.17g 1.425g 3%
Vitamin B1 0.03mg 0.066mg 3%
Potassium 259mg 356mg 3%
Polyunsaturated fat 0.077g 0.366g 2%
Vitamin B2 0.04mg 0.02mg 2%
Choline 2.8mg 12.1mg 2%
Carbs 11.12g 15.23g 1%
Sodium 1mg 20mg 1%
Vitamin B5 0.24mg 0.3mg 1%
Fructose 0.94g 1%
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Apricot Coconut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
Apricot
8%
Coconut
Minerals Daily Need Coverage Score
10%
Apricot
63%
Coconut

Comparison summary

Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food is lower in Sugar?
Coconut
Coconut is lower in Sugar (difference - 3.01g)
Which food contains less Sodium?
Apricot
Apricot contains less Sodium (difference - 19mg)
Which food is lower in Saturated fat?
Apricot
Apricot is lower in Saturated fat (difference - 29.671g)
Which food is lower in glycemic index?
Apricot
Apricot is lower in glycemic index (difference - 25)
Which food is cheaper?
Apricot
Apricot is cheaper (difference - $2.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.