Coconut milk vs. Prunes — In-Depth Nutrition Comparison

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How are coconut milk and prunes different?

Coconut milk is richer in manganese, selenium, and iron, while prunes are higher in vitamin K, fiber, vitamin A, vitamin B2, potassium, and vitamin B6.
Coconut milk covers your daily need for saturated fat, 105% more than prunes.
Coconut milk contains 21 times more selenium than prunes. Coconut milk contains 6.2µg of selenium, while prunes contain 0.3µg.
Prunes are lower in saturated fat.
Coconut milk has a higher glycemic index (97) than prunes (29).

Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Plums, dried (prunes), uncooked types were used in this article.

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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.

Coconut milk

Prunes

Contains more IronIron	+76.3%
Contains more ZincZinc	+52.3%
Contains more PhosphorusPhosphorus	+44.9%
Contains more ManganeseManganese	+206.4%
Contains more SeleniumSelenium	+1966.7%

Contains more MagnesiumMagnesium	+10.8%
Contains more CalciumCalcium	+168.8%
Contains more PotassiumPotassium	+178.3%
Contains less SodiumSodium	-86.7%

~equal in Copper ~0.281mg

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.

Coconut milk

Prunes

Contains more Vitamin CVitamin C	+366.7%
Contains more FolateFolate	+300%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+186.7%
Contains more Vitamin B1Vitamin B1	+96.2%
Contains more Vitamin B2Vitamin B2	+∞%
Contains more Vitamin B3Vitamin B3	+147.6%
Contains more Vitamin B5Vitamin B5	+130.6%
Contains more Vitamin B6Vitamin B6	+521.2%
Contains more Vitamin KVitamin K	+59400%
Contains more CholineCholine	+18.8%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	21.14g	0.088g	96%
Vitamin K	0.1µg	59.5µg	50%
Fats	23.84g	0.38g	36%
Manganese	0.916mg	0.299mg	27%
Fiber	2.2g	7.1g	20%
Carbs	5.54g	63.88g	19%
Fructose		12.45g	16%
Vitamin B2	0mg	0.186mg	14%
Potassium	263mg	732mg	14%
Vitamin B6	0.033mg	0.205mg	13%
Selenium	6.2µg	0.3µg	11%
Iron	1.64mg	0.93mg	9%
Vitamin B3	0.76mg	1.882mg	7%
Vitamin B5	0.183mg	0.422mg	5%
Phosphorus	100mg	69mg	4%
Vitamin A	0µg	39µg	4%
Calcium	16mg	43mg	3%
Folate	16µg	4µg	3%
Monounsaturated fat	1.014g	0.053g	2%
Vitamin B1	0.026mg	0.051mg	2%
Vitamin E	0.15mg	0.43mg	2%
Vitamin C	2.8mg	0.6mg	2%
Starch		5.11g	2%
Zinc	0.67mg	0.44mg	2%
Copper	0.266mg	0.281mg	2%
Magnesium	37mg	41mg	1%
Polyunsaturated fat	0.261g	0.062g	1%
Calories	230kcal	240kcal	1%
Sodium	15mg	2mg	1%
Protein	2.29g	2.18g	0%
Net carbs	3.34g	56.78g	N/A
Sugar	3.34g	38.13g	N/A
Choline	8.5mg	10.1mg	0%
Tryptophan	0.027mg	0.025mg	0%
Threonine	0.083mg	0.049mg	0%
Isoleucine	0.09mg	0.041mg	0%
Leucine	0.17mg	0.066mg	0%
Lysine	0.101mg	0.05mg	0%
Methionine	0.043mg	0.016mg	0%
Phenylalanine	0.116mg	0.052mg	0%
Valine	0.139mg	0.056mg	0%
Histidine	0.053mg	0.027mg	0%