Coconut oil vs. Plum — In-Depth Nutrition Comparison
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What are the main differences between coconut oil and plums?
- Coconut oil is richer in polyunsaturated fat and monounsaturated fat, while plums are higher in vitamin C, vitamin A, copper, and fiber.
- Coconut oil's daily need coverage for saturated fat is 412% higher.
- Plums have 47 times less monounsaturated fat than coconut oil. Coconut oil has 6.332g of monounsaturated fat, while plums have 0.134g.
- Plums are lower in saturated fat.
- Plums have a higher glycemic index (53) than coconut oil (0).
We used Oil, coconut and Plums, raw types in this comparison.
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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.
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +500% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +240% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +400% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +136.4% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +966.7% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +533.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
99.06 g
Carbs:
0 g
Water:
0.03 g
Other:
0.91 g
Protein:
0.7 g
Fats:
0.28 g
Carbs:
11.42 g
Water:
87.23 g
Other:
0.37 g
| Contains more FatsFats | +35278.6% |
| Contains more OtherOther | +145.9% |
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +290666.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
82.475 g
Monounsaturated fat:
Mono. Fat
6.332 g
Polyunsaturated fat:
Poly. Fat
1.702 g
Saturated fat:
Sat. Fat
0.017 g
Monounsaturated fat:
Mono. Fat
0.134 g
Polyunsaturated fat:
Poly. Fat
0.044 g
| Contains more Mono. FatMonounsaturated fat | +4625.4% |
| Contains more Poly. FatPolyunsaturated fat | +3768.2% |
| Contains less Sat. FatSaturated fat | -100% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 82.475g | 0.017g | 375% |
| Fats | 99.06g | 0.28g | 152% |
| Calories | 892kcal | 46kcal | 42% |
| Monounsaturated fat | 6.332g | 0.134g | 15% |
| Vitamin C | 0mg | 9.5mg | 11% |
| Polyunsaturated fat | 1.702g | 0.044g | 11% |
| Fiber | 0g | 1.4g | 6% |
| Copper | 0mg | 0.057mg | 6% |
| Potassium | 0mg | 157mg | 5% |
| Vitamin K | 0.6µg | 6.4µg | 5% |
| Fructose | 3.07g | 4% | |
| Carbs | 0g | 11.42g | 4% |
| Vitamin B3 | 0mg | 0.417mg | 3% |
| Vitamin B5 | 0mg | 0.135mg | 3% |
| Phosphorus | 0mg | 16mg | 2% |
| Magnesium | 0mg | 7mg | 2% |
| Manganese | 0mg | 0.052mg | 2% |
| Vitamin B1 | 0mg | 0.028mg | 2% |
| Vitamin B2 | 0mg | 0.026mg | 2% |
| Vitamin A | 0µg | 17µg | 2% |
| Iron | 0.05mg | 0.17mg | 2% |
| Vitamin B6 | 0mg | 0.029mg | 2% |
| Folate | 0µg | 5µg | 1% |
| Calcium | 1mg | 6mg | 1% |
| Protein | 0g | 0.7g | 1% |
| Zinc | 0.02mg | 0.1mg | 1% |
| Vitamin E | 0.11mg | 0.26mg | 1% |
| Net carbs | 0g | 10.02g | N/A |
| Sugar | 0g | 9.92g | N/A |
| Trans fat | 0.028g | 0g | N/A |
| Choline | 0.3mg | 1.9mg | 0% |
| Tryptophan | 0mg | 0.009mg | 0% |
| Threonine | 0mg | 0.01mg | 0% |
| Isoleucine | 0mg | 0.014mg | 0% |
| Leucine | 0mg | 0.015mg | 0% |
| Lysine | 0mg | 0.016mg | 0% |
| Methionine | 0mg | 0.008mg | 0% |
| Phenylalanine | 0mg | 0.014mg | 0% |
| Valine | 0mg | 0.016mg | 0% |
| Histidine | 0mg | 0.009mg | 0% |
| Omega-3 - ALA | 0.019g | N/A | |
| Omega-6 - Linoleic acid | 1.676g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
0%
8%
Minerals Daily Need Coverage Score
0%
6%
Comparison summary
Which food is lower in Saturated fat?
Plum is lower in Saturated fat (difference - 82.458g)
Which food is cheaper?
Plum is cheaper (difference - $1.7)
Which food is richer in minerals?
Plum is relatively richer in minerals
Which food is richer in vitamins?
Plum is relatively richer in vitamins
Which food is lower in Sugar?
Coconut oil is lower in Sugar (difference - 9.92g)
Which food is lower in glycemic index?
Coconut oil is lower in glycemic index (difference - 53)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (0 mg)