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  6. Coconut vs. Dates

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

Coconut vs Dates 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%
Dates
Dates
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
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.
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%
Dates
Dates
5
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 1.3% 0% 0% 1% 13% 15% 24% 35% 38% 0% 6.8% 14%
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 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%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Dates 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%
Potassium 356mg 656mg 9%
Vitamin B6 0.054mg 0.165mg 9%
Zinc 1.1mg 0.29mg 7%
Phosphorus 113mg 62mg 7%
Vitamin B5 0.3mg 0.589mg 6%
Vitamin B3 0.54mg 1.274mg 5%
Calories 354kcal 282kcal 4%
Fiber 9g 8g 4%
Vitamin B2 0.02mg 0.066mg 4%
Vitamin C 3.3mg 0.4mg 3%
Magnesium 32mg 43mg 3%
Calcium 14mg 39mg 3%
Monounsaturated fat 1.425g 0.036g 3%
Protein 3.33g 2.45g 2%
Vitamin K 0.2µg 2.7µg 2%
Folate 26µg 19µg 2%
Polyunsaturated fat 0.366g 0.019g 2%
Sodium 20mg 2mg 1%
Vitamin E 0.24mg 0.05mg 1%
Vitamin B1 0.066mg 0.052mg 1%
Choline 12.1mg 6.3mg 1%
Weight per 100 calories 28g 35g N/A
Unsaturated / Saturated Fat ratio 0.06 1.7 N/A
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
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Dates
Dates
2
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
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
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +3858.3%
Contains more Poly. FatPolyunsaturated fat +1826.3%
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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.