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  6. Coconut oil vs. Fruit preserves

Coconut oil vs. Fruit preserves — In-Depth Nutrition Comparison

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The main differences between coconut oil and fruit preserves

  • Coconut oil is richer in monounsaturated fat, yet fruit preserves are richer in copper, vitamin C, vitamin B2, and iron.
  • Daily need coverage for saturated fat for coconut oil is 412% higher.
  • Coconut oil contains 167 times more monounsaturated fat than fruit preserves. Coconut oil contains 6.332g of monounsaturated fat, while fruit preserves contain 0.038g.
  • Fruit preserves contain less saturated fat.
  • Coconut oil has a lower glycemic index than fruit preserves.

Food types used in this article are Oil, coconut and Jams and preserves.

Infographic

Coconut oil vs Fruit preserves 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 6% 6.8% 18% 33% 1.6% 8.1% 4.2% 5.2% 11%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +1900%
Contains more PotassiumPotassium +∞%
Contains more IronIron +880%
Contains more CopperCopper +∞%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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%
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 29% 0% 2.4% 0% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3% 5.6%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
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 FolateFolate +∞%
Contains more CholineCholine +3300%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.12mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut oil Fruit preserves DV% diff.
Saturated fat 82.475g 0.01g 375%
Fats 99.06g 0.07g 152%
Calories 892kcal 278kcal 31%
Carbs 0g 68.86g 23%
Monounsaturated fat 6.332g 0.038g 16%
Polyunsaturated fat 1.702g 0g 11%
Copper 0mg 0.1mg 11%
Vitamin C 0mg 8.8mg 10%
Vitamin B2 0mg 0.076mg 6%
Iron 0.05mg 0.49mg 6%
Selenium 0µg 2µg 4%
Fiber 0g 1.1g 4%
Folate 0µg 11µg 3%
Phosphorus 0mg 19mg 3%
Potassium 0mg 77mg 2%
Manganese 0mg 0.04mg 2%
Calcium 1mg 20mg 2%
Vitamin B6 0mg 0.02mg 2%
Choline 0.3mg 10.2mg 2%
Sodium 0mg 32mg 1%
Vitamin B1 0mg 0.016mg 1%
Protein 0g 0.37g 1%
Vitamin K 0.6µg 0µg 1%
Magnesium 0mg 4mg 1%
Net carbs 0g 67.76g N/A
Sugar 0g 48.5g N/A
Zinc 0.02mg 0.06mg 0%
Vitamin E 0.11mg 0.12mg 0%
Vitamin B3 0mg 0.036mg 0%
Vitamin B5 0mg 0.02mg 0%
Trans fat 0.028g N/A
Tryptophan 0mg 0.008mg 0%
Threonine 0mg 0.023mg 0%
Isoleucine 0mg 0.017mg 0%
Leucine 0mg 0.037mg 0%
Lysine 0mg 0.03mg 0%
Methionine 0mg 0.001mg 0%
Phenylalanine 0mg 0.021mg 0%
Valine 0mg 0.021mg 0%
Histidine 0mg 0.014mg 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
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 g
Contains more FatsFats +141414.3%
Contains more OtherOther +295.7%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +101466.7%

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
21% 79%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Mono. FatMonounsaturated fat +16563.2%
Contains more Poly. FatPolyunsaturated fat +∞%
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. Fruit preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.