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  6. Coconut oil vs. Dried fruit

Coconut oil vs. Dried fruit — In-Depth Nutrition Comparison

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How are Coconut oil and Dried fruit different?

  • Dried fruit has more Copper, Potassium, Iron, Fiber, Vitamin E , Vitamin A RAE, Vitamin B3, Vitamin B6, and Vitamin B5 than Coconut oil.
  • Daily need coverage for Saturated Fat from Coconut oil is 412% higher.
  • Dried fruit has less Saturated Fat.

Oil, coconut and Apricots, dried, sulfured, uncooked are the varieties used in this article.

Infographic

Coconut oil vs Dried fruit 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.
Coconut oil
Coconut oil
1
:
9
Dried fruit
Dried fruit
Contains less Sodium -100%
Contains more Calcium +5400%
Contains more Iron +5220%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +1850%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Coconut oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 2% 0% 0% 0% 0% 1% 0% 0% 0%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Contains less Sodium -100%
Contains more Calcium +5400%
Contains more Iron +5220%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +1850%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

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 oil
Coconut oil
0
:
10
Dried fruit
Dried fruit
Contains more Vitamin A +∞%
Contains more Vitamin E +3836.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +416.7%
Coconut oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 0% 0% 0% 0% 0% 0% 0% 2%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Contains more Vitamin A +∞%
Contains more Vitamin E +3836.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +416.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut oil
Coconut oil
1
:
4
Dried fruit
Dried fruit
Contains more Fats +19323.5%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +102866.7%
Contains more Other +182.4%
Coconut oil
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more Fats +19323.5%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +102866.7%
Contains more Other +182.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut oil
Coconut oil
2
:
1
Dried fruit
Dried fruit
Contains more Monounsaturated Fat +8456.8%
Contains more Polyunsaturated fat +2200%
Contains less Saturated Fat -100%
Coconut oil
91% 7% 2%
Saturated Fat: 82.475 g
Monounsaturated Fat: 6.332 g
Polyunsaturated fat: 1.702 g
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Contains more Monounsaturated Fat +8456.8%
Contains more Polyunsaturated fat +2200%
Contains less Saturated 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.
Coconut oil Dried fruit
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Coconut oil Dried fruit Opinion
Net carbs 0g 55.34g Dried fruit
Protein 0g 3.39g Dried fruit
Fats 99.06g 0.51g Coconut oil
Carbs 0g 62.64g Dried fruit
Calories 892kcal 241kcal Coconut oil
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 0g 53.44g Coconut oil
Fiber 0g 7.3g Dried fruit
Calcium 1mg 55mg Dried fruit
Iron 0.05mg 2.66mg Dried fruit
Magnesium 0mg 32mg Dried fruit
Phosphorus 0mg 71mg Dried fruit
Potassium 0mg 1162mg Dried fruit
Sodium 0mg 10mg Coconut oil
Zinc 0.02mg 0.39mg Dried fruit
Copper 0mg 0.343mg Dried fruit
Manganese 0mg 0.235mg Dried fruit
Selenium 0µg 2.2µg Dried fruit
Vitamin A 0IU 3604IU Dried fruit
Vitamin A RAE 0µg 180µg Dried fruit
Vitamin E 0.11mg 4.33mg Dried fruit
Vitamin C 0mg 1mg Dried fruit
Vitamin B1 0mg 0.015mg Dried fruit
Vitamin B2 0mg 0.074mg Dried fruit
Vitamin B3 0mg 2.589mg Dried fruit
Vitamin B5 0mg 0.516mg Dried fruit
Vitamin B6 0mg 0.143mg Dried fruit
Folate 0µg 10µg Dried fruit
Vitamin K 0.6µg 3.1µg Dried fruit
Tryptophan 0mg 0.016mg Dried fruit
Threonine 0mg 0.073mg Dried fruit
Isoleucine 0mg 0.063mg Dried fruit
Leucine 0mg 0.105mg Dried fruit
Lysine 0mg 0.083mg Dried fruit
Methionine 0mg 0.015mg Dried fruit
Phenylalanine 0mg 0.062mg Dried fruit
Valine 0mg 0.078mg Dried fruit
Histidine 0mg 0.047mg Dried fruit
Trans Fat 0.028g Dried fruit
Saturated Fat 82.475g 0.017g Dried fruit
Monounsaturated Fat 6.332g 0.074g Coconut oil
Polyunsaturated fat 1.702g 0.074g Coconut oil
Omega-6 - Linoleic acid 1.676g Coconut oil
Omega-3 - ALA 0.019g Coconut oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut oil Dried fruit
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
0%
Coconut oil
38%
Dried fruit
Minerals Daily Need Coverage Score
0%
Coconut oil
44%
Dried fruit

Comparison summary

Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 82.458g)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $0.2)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 53.44g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 31)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.