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  6. Coconut oil vs. Plum

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 monounsaturated fat and polyunsaturated 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.

Infographic

Coconut oil vs Plum 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Plum
Plum
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
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 +∞%
~equal in Sodium ~0mg
~equal in Selenium ~0µg

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 0% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Plum
Plum
11
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 32% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut oil Plum 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Plum
Plum
3
11% 87%
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
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Plum
Plum
1
9% 69% 23%
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%

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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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/nutrients
  2. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.