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Coconut vs. Fruit salad — In-Depth Nutrition Comparison

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What are the differences between coconut and fruit salad?

  • Coconut is higher in manganese, copper, fiber, iron, phosphorus, zinc, potassium, and folate, yet fruit salad is higher in vitamin A.
  • Coconut's daily need coverage for saturated fat is 148% more.
  • Coconut has 10 times more manganese than fruit salad. While coconut has 1.5mg of manganese, fruit salad has only 0.151mg.
  • The amount of saturated fat in fruit salad is lower.

We used Nuts, coconut meat, raw and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids types in this article.

Infographic

Coconut vs Fruit salad 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +27.3%
Contains more PotassiumPotassium +206.9%
Contains more IronIron +872%
Contains more CopperCopper +770%
Contains more ZincZinc +685.7%
Contains more PhosphorusPhosphorus +707.1%
Contains more ManganeseManganese +893.4%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -75%

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B2Vitamin B2 +42.9%
Contains more Vitamin B3Vitamin B3 +51.7%
Contains more Vitamin B5Vitamin B5 +466%
Contains more Vitamin B6Vitamin B6 +100%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +766.7%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin C ~3.3mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Fruit salad DV% diff.
Saturated fat 29.698g 0.004g 135%
Manganese 1.5mg 0.151mg 59%
Fats 33.49g 0.03g 51%
Copper 0.435mg 0.05mg 43%
Fiber 9g 1g 32%
Iron 2.43mg 0.25mg 27%
Selenium 10.1µg 18%
Calories 354kcal 50kcal 15%
Phosphorus 113mg 14mg 14%
Zinc 1.1mg 0.14mg 9%
Potassium 356mg 116mg 7%
Folate 26µg 3µg 6%
Magnesium 32mg 8mg 6%
Protein 3.33g 0.51g 6%
Vitamin B5 0.3mg 0.053mg 5%
Vitamin B1 0.066mg 0.011mg 5%
Monounsaturated fat 1.425g 0.005g 4%
Vitamin A 0µg 30µg 3%
Choline 12.1mg 2%
Polyunsaturated fat 0.366g 0.011g 2%
Vitamin E 0.24mg 2%
Vitamin B6 0.054mg 0.027mg 2%
Sodium 20mg 5mg 1%
Vitamin B3 0.54mg 0.356mg 1%
Carbs 15.23g 13.05g 1%
Vitamin C 3.3mg 3.3mg 0%
Net carbs 6.23g 12.05g N/A
Calcium 14mg 11mg 0%
Sugar 6.23g N/A
Vitamin B2 0.02mg 0.014mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.039mg 0%
Threonine 0.121mg 0%
Isoleucine 0.131mg 0%
Leucine 0.247mg 0%
Lysine 0.147mg 0%
Methionine 0.062mg 0%
Phenylalanine 0.169mg 0%
Valine 0.202mg 0%
Histidine 0.077mg 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
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +552.9%
Contains more FatsFats +111533.3%
Contains more CarbsCarbs +16.7%
Contains more OtherOther +269.2%
Contains more WaterWater +83.3%

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
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +28400%
Contains more Poly. FatPolyunsaturated fat +3227.3%
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.