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  6. Coconut vs. Fruit salad

Coconut vs. Fruit salad — In-Depth Nutrition Comparison

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What are the differences between Coconut and Fruit salad?

  • Coconut is richer than Fruit salad in Manganese, Copper, Fiber, Iron, Phosphorus, Zinc, Potassium, Folate, and Magnesium.
  • 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% 36% 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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut Fruit salad
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Coconut Fruit salad Opinion
Calories 354kcal 50kcal Coconut
Protein 3.33g 0.51g Coconut
Fats 33.49g 0.03g Coconut
Vitamin C 3.3mg 3.3mg
Net carbs 6.23g 12.05g Fruit salad
Carbs 15.23g 13.05g Coconut
Magnesium 32mg 8mg Coconut
Calcium 14mg 11mg Coconut
Potassium 356mg 116mg Coconut
Iron 2.43mg 0.25mg Coconut
Sugar 6.23g Fruit salad
Fiber 9g 1g Coconut
Copper 0.435mg 0.05mg Coconut
Zinc 1.1mg 0.14mg Coconut
Phosphorus 113mg 14mg Coconut
Sodium 20mg 5mg Fruit salad
Vitamin A 0IU 600IU Fruit salad
Vitamin A 0µg 30µg Fruit salad
Vitamin E 0.24mg Coconut
Manganese 1.5mg 0.151mg Coconut
Selenium 10.1µg Coconut
Vitamin B1 0.066mg 0.011mg Coconut
Vitamin B2 0.02mg 0.014mg Coconut
Vitamin B3 0.54mg 0.356mg Coconut
Vitamin B5 0.3mg 0.053mg Coconut
Vitamin B6 0.054mg 0.027mg Coconut
Vitamin K 0.2µg Coconut
Folate 26µg 3µg Coconut
Choline 12.1mg Coconut
Saturated Fat 29.698g 0.004g Fruit salad
Monounsaturated Fat 1.425g 0.005g Coconut
Polyunsaturated fat 0.366g 0.011g Coconut
Tryptophan 0.039mg Coconut
Threonine 0.121mg Coconut
Isoleucine 0.131mg Coconut
Leucine 0.247mg Coconut
Lysine 0.147mg Coconut
Methionine 0.062mg Coconut
Phenylalanine 0.169mg Coconut
Valine 0.202mg Coconut
Histidine 0.077mg Coconut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Fruit salad
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Coconut
5%
Fruit salad
Minerals Daily Need Coverage Score
63%
Coconut
8%
Fruit salad

Comparison summary

Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 6.23g)
Which food contains less Sodium?
Fruit salad
Fruit salad contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 29.694g)
Which food is lower in glycemic index?
Fruit salad
Fruit salad is lower in glycemic index (difference - 5)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $2.6)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food is richer in vitamins?
Coconut
Coconut is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.