Coconut vs. Dates — In-Depth Nutrition Comparison
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Differences between coconut and dates
- Coconut has more manganese, copper, iron, selenium, zinc, and phosphorus, while dates have more potassium, vitamin B6, and vitamin B5.
- Coconut's daily need coverage for saturated fat is 148% higher.
- Dates contain 6 times less manganese than coconut. Coconut contains 1.5mg of manganese, while dates contain 0.262mg.
- The amount of saturated fat in dates is lower.
- Dates have a lower glycemic index. The glycemic index of dates is 42, while the glycemic index of coconut is 59.
The food types used in this comparison are Nuts, coconut meat, raw and Dates, deglet noor.
Infographic
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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.
| Contains more IronIron | +138.2% |
| Contains more CopperCopper | +111.2% |
| Contains more ZincZinc | +279.3% |
| Contains more PhosphorusPhosphorus | +82.3% |
| Contains more ManganeseManganese | +472.5% |
| Contains more SeleniumSelenium | +236.7% |
| Contains more MagnesiumMagnesium | +34.4% |
| Contains more CalciumCalcium | +178.6% |
| Contains more PotassiumPotassium | +84.3% |
| Contains less SodiumSodium | -90% |
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.
| Contains more Vitamin CVitamin C | +725% |
| Contains more Vitamin EVitamin E | +380% |
| Contains more Vitamin B1Vitamin B1 | +26.9% |
| Contains more FolateFolate | +36.8% |
| Contains more CholineCholine | +92.1% |
| Contains more Vitamin B2Vitamin B2 | +230% |
| Contains more Vitamin B3Vitamin B3 | +135.9% |
| Contains more Vitamin B5Vitamin B5 | +96.3% |
| Contains more Vitamin B6Vitamin B6 | +205.6% |
| Contains more Vitamin KVitamin K | +1250% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 29.698g | 0.032g | 135% |
| Manganese | 1.5mg | 0.262mg | 54% |
| Fats | 33.49g | 0.39g | 51% |
| Copper | 0.435mg | 0.206mg | 25% |
| Fructose | 19.56g | 24% | |
| Carbs | 15.23g | 75.03g | 20% |
| Iron | 2.43mg | 1.02mg | 18% |
| Selenium | 10.1µg | 3µg | 13% |
| Vitamin B6 | 0.054mg | 0.165mg | 9% |
| Potassium | 356mg | 656mg | 9% |
| Phosphorus | 113mg | 62mg | 7% |
| Zinc | 1.1mg | 0.29mg | 7% |
| Vitamin B5 | 0.3mg | 0.589mg | 6% |
| Vitamin B3 | 0.54mg | 1.274mg | 5% |
| Calories | 354kcal | 282kcal | 4% |
| Vitamin B2 | 0.02mg | 0.066mg | 4% |
| Fiber | 9g | 8g | 4% |
| Calcium | 14mg | 39mg | 3% |
| Monounsaturated fat | 1.425g | 0.036g | 3% |
| Magnesium | 32mg | 43mg | 3% |
| Vitamin C | 3.3mg | 0.4mg | 3% |
| Protein | 3.33g | 2.45g | 2% |
| Polyunsaturated fat | 0.366g | 0.019g | 2% |
| Vitamin K | 0.2µg | 2.7µg | 2% |
| Folate | 26µg | 19µg | 2% |
| Vitamin B1 | 0.066mg | 0.052mg | 1% |
| Sodium | 20mg | 2mg | 1% |
| Vitamin E | 0.24mg | 0.05mg | 1% |
| Choline | 12.1mg | 6.3mg | 1% |
| Net carbs | 6.23g | 67.03g | N/A |
| Sugar | 6.23g | 63.35g | N/A |
| Tryptophan | 0.039mg | 0.012mg | 0% |
| Threonine | 0.121mg | 0.043mg | 0% |
| Isoleucine | 0.131mg | 0.049mg | 0% |
| Leucine | 0.247mg | 0.084mg | 0% |
| Lysine | 0.147mg | 0.066mg | 0% |
| Methionine | 0.062mg | 0.022mg | 0% |
| Phenylalanine | 0.169mg | 0.05mg | 0% |
| Valine | 0.202mg | 0.071mg | 0% |
| Histidine | 0.077mg | 0.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +35.9% |
| Contains more FatsFats | +8487.2% |
| Contains more WaterWater | +128.9% |
| Contains more CarbsCarbs | +392.6% |
| Contains more OtherOther | +66.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +3858.3% |
| Contains more Poly. FatPolyunsaturated fat | +1826.3% |
| Contains less Sat. FatSaturated fat | -99.9% |
