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  6. Coconut vs. Apricot

Coconut vs. Apricot — In-Depth Nutrition Comparison

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A recap on the differences between coconut and apricots

  • Coconut has more manganese, copper, fiber, iron, selenium, phosphorus, and zinc; however, apricots are higher in vitamin A and vitamin C.
  • Coconut covers your daily saturated fat needs 148% more than apricots.
  • Apricots contain 101 times less selenium than coconut. Coconut contains 10.1µg of selenium, while apricots contain 0.1µg.
  • Apricots have less saturated fat.
  • The glycemic index of coconut is higher.

Food varieties used in this article are Nuts, coconut meat, raw and Apricots, raw.

Infographic

Coconut vs Apricot 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.9% 23% 15% 26% 5.5% 9.9% 0.13% 10% 0.55%
Contains more MagnesiumMagnesium +220%
Contains more PotassiumPotassium +37.5%
Contains more IronIron +523.1%
Contains more CopperCopper +457.7%
Contains more ZincZinc +450%
Contains more PhosphorusPhosphorus +391.3%
Contains more ManganeseManganese +1848.1%
Contains more SeleniumSelenium +10000%
Contains less SodiumSodium -95%
~equal in Calcium ~13mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 11% 0% 0% 4.8% 17% 4.6% 10% 18% 12% 0% 0.5% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 33% 0% 32% 18% 7.5% 9.2% 11% 14% 12% 0% 8.3% 6.8%
Contains more Vitamin B1Vitamin B1 +120%
Contains more Vitamin B5Vitamin B5 +25%
Contains more FolateFolate +188.9%
Contains more Vitamin CVitamin C +203%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +270.8%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +11.1%
Contains more Vitamin KVitamin K +1550%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.054mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Apricot DV% diff.
Saturated fat 29.698g 0.027g 135%
Manganese 1.5mg 0.077mg 62%
Fats 33.49g 0.39g 51%
Copper 0.435mg 0.078mg 40%
Fiber 9g 2g 28%
Iron 2.43mg 0.39mg 26%
Selenium 10.1µg 0.1µg 18%
Calories 354kcal 48kcal 15%
Phosphorus 113mg 23mg 13%
Vitamin A 0µg 96µg 11%
Zinc 1.1mg 0.2mg 8%
Vitamin C 3.3mg 10mg 7%
Magnesium 32mg 10mg 5%
Protein 3.33g 1.4g 4%
Vitamin E 0.24mg 0.89mg 4%
Folate 26µg 9µg 4%
Potassium 356mg 259mg 3%
Vitamin B1 0.066mg 0.03mg 3%
Vitamin K 0.2µg 3.3µg 3%
Monounsaturated fat 1.425g 0.17g 3%
Vitamin B2 0.02mg 0.04mg 2%
Choline 12.1mg 2.8mg 2%
Polyunsaturated fat 0.366g 0.077g 2%
Carbs 15.23g 11.12g 1%
Sodium 20mg 1mg 1%
Vitamin B5 0.3mg 0.24mg 1%
Fructose 0.94g 1%
Protein per 100 calories 0.94g 2.9g N/A
Calories per 10 g protein 1063kcal 343kcal N/A
Weight per 100 calories 28g 208g N/A
Unsaturated / Saturated Fat ratio 0.06 9.1 N/A
Net carbs 6.23g 9.12g N/A
Calcium 14mg 13mg 0%
Sugar 6.23g 9.24g N/A
Vitamin B3 0.54mg 0.6mg 0%
Vitamin B6 0.054mg 0.054mg 0%
Tryptophan 0.039mg 0.015mg 0%
Threonine 0.121mg 0.047mg 0%
Isoleucine 0.131mg 0.041mg 0%
Leucine 0.247mg 0.077mg 0%
Lysine 0.147mg 0.097mg 0%
Methionine 0.062mg 0.006mg 0%
Phenylalanine 0.169mg 0.052mg 0%
Valine 0.202mg 0.047mg 0%
Histidine 0.077mg 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
11% 86%
Protein: 1.4 g
Fats: 0.39 g
Carbs: 11.12 g
Water: 86.35 g
Other: 0.74 g
Contains more ProteinProtein +137.9%
Contains more FatsFats +8487.2%
Contains more CarbsCarbs +37%
Contains more OtherOther +29.7%
Contains more WaterWater +83.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
10% 62% 28%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.17 g
Polyunsaturated fat: Poly. Fat 0.077 g
Contains more Mono. FatMonounsaturated fat +738.2%
Contains more Poly. FatPolyunsaturated fat +375.3%
Contains less Sat. FatSaturated fat -99.9%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Apricot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171697/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.