Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Coconut
  5. Compare
  6. Coconut vs. Plum

Coconut vs. Plum — In-Depth Nutrition Comparison

Compare

Summary of differences between coconut and plums

  • Coconut has more manganese, copper, fiber, iron, selenium, phosphorus, and zinc; however, plums are higher in vitamin A and vitamin C.
  • Coconut covers your daily need for saturated fat, 148% more than plums.
  • Plums have less saturated fat.

These are the specific foods used in this comparison Nuts, coconut meat, raw and Plums, raw.

Infographic

Coconut 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Plum
Plum
1
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 +357.1%
Contains more CalciumCalcium +133.3%
Contains more PotassiumPotassium +126.8%
Contains more IronIron +1329.4%
Contains more CopperCopper +663.2%
Contains more ZincZinc +1000%
Contains more PhosphorusPhosphorus +606.3%
Contains more ManganeseManganese +2784.6%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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%
Plum
Plum
4
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 32% 0% 5.7% 5.2% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8%
Contains more Vitamin B1Vitamin B1 +135.7%
Contains more Vitamin B3Vitamin B3 +29.5%
Contains more Vitamin B5Vitamin B5 +122.2%
Contains more Vitamin B6Vitamin B6 +86.2%
Contains more FolateFolate +420%
Contains more Vitamin CVitamin C +187.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +30%
Contains more Vitamin KVitamin K +3100%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~0.26mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Plum DV% diff.
Saturated fat 29.698g 0.017g 135%
Manganese 1.5mg 0.052mg 63%
Fats 33.49g 0.28g 51%
Copper 0.435mg 0.057mg 42%
Fiber 9g 1.4g 30%
Iron 2.43mg 0.17mg 28%
Selenium 10.1µg 0µg 18%
Calories 354kcal 46kcal 15%
Phosphorus 113mg 16mg 14%
Zinc 1.1mg 0.1mg 9%
Vitamin C 3.3mg 9.5mg 7%
Magnesium 32mg 7mg 6%
Potassium 356mg 157mg 6%
Protein 3.33g 0.7g 5%
Vitamin K 0.2µg 6.4µg 5%
Folate 26µg 5µg 5%
Fructose 3.07g 4%
Vitamin B1 0.066mg 0.028mg 3%
Vitamin B5 0.3mg 0.135mg 3%
Monounsaturated fat 1.425g 0.134g 3%
Vitamin A 0µg 17µg 2%
Vitamin B6 0.054mg 0.029mg 2%
Choline 12.1mg 1.9mg 2%
Polyunsaturated fat 0.366g 0.044g 2%
Carbs 15.23g 11.42g 1%
Calcium 14mg 6mg 1%
Sodium 20mg 0mg 1%
Vitamin B3 0.54mg 0.417mg 1%
Protein per 100 calories 0.94g 1.5g N/A
Calories per 10 g protein 1063kcal 657kcal N/A
Weight per 100 calories 28g 217g N/A
Unsaturated / Saturated Fat ratio 0.06 10 N/A
Net carbs 6.23g 10.02g N/A
Sugar 6.23g 9.92g N/A
Vitamin E 0.24mg 0.26mg 0%
Vitamin B2 0.02mg 0.026mg 0%
Tryptophan 0.039mg 0.009mg 0%
Threonine 0.121mg 0.01mg 0%
Isoleucine 0.131mg 0.014mg 0%
Leucine 0.247mg 0.015mg 0%
Lysine 0.147mg 0.016mg 0%
Methionine 0.062mg 0.008mg 0%
Phenylalanine 0.169mg 0.014mg 0%
Valine 0.202mg 0.016mg 0%
Histidine 0.077mg 0.009mg 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
Plum
Plum
1
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more ProteinProtein +375.7%
Contains more FatsFats +11860.7%
Contains more CarbsCarbs +33.4%
Contains more OtherOther +159.5%
Contains more WaterWater +85.6%

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
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 +963.4%
Contains more Poly. FatPolyunsaturated fat +731.8%
Contains less Sat. FatSaturated fat -99.9%

People also compare

Coconut
Coconut vs Chestnut
Chestnut
Coconut
Coconut vs Cashew
Cashew
Coconut
Coconut vs Almonds
Almonds
Plum
Plum vs Prunes
Prunes
Plum
Plum vs Peach
Peach
Plum
Plum vs Quince
Quince

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. 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.