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  6. Coconut vs. Fruit preserves

Coconut vs. Fruit preserves — In-Depth Nutrition Comparison

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Differences between coconut and fruit preserves

  • Fruit preserves contain less manganese, copper, fiber, iron, selenium, phosphorus, zinc, potassium, and magnesium than coconut.
  • Coconut's daily need coverage for saturated fat is 148% higher.
  • Fruit preserves contain 38 times less manganese than coconut. Coconut contains 1.5mg of manganese, while fruit preserves contain 0.04mg.
  • The amount of saturated fat in fruit preserves is lower.

The food types used in this comparison are Nuts, coconut meat, raw and Jams and preserves.

Infographic

Coconut vs Fruit preserves 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.
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 2.9% 6% 6.8% 18% 33% 1.6% 8.1% 4.2% 5.2% 11%
Contains more MagnesiumMagnesium +700%
Contains more PotassiumPotassium +362.3%
Contains more IronIron +395.9%
Contains more CopperCopper +335%
Contains more ZincZinc +1733.3%
Contains more PhosphorusPhosphorus +494.7%
Contains less SodiumSodium -37.5%
Contains more ManganeseManganese +3650%
Contains more SeleniumSelenium +405%
Contains more CalciumCalcium +42.9%

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 29% 0% 2.4% 0% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3% 5.6%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +312.5%
Contains more Vitamin B3Vitamin B3 +1400%
Contains more Vitamin B5Vitamin B5 +1400%
Contains more Vitamin B6Vitamin B6 +170%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +136.4%
Contains more CholineCholine +18.6%
Contains more Vitamin CVitamin C +166.7%
Contains more Vitamin B2Vitamin B2 +280%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Fruit preserves DV% diff.
Saturated fat 29.698g 0.01g 135%
Manganese 1.5mg 0.04mg 63%
Fats 33.49g 0.07g 51%
Copper 0.435mg 0.1mg 37%
Fiber 9g 1.1g 32%
Iron 2.43mg 0.49mg 24%
Carbs 15.23g 68.86g 18%
Selenium 10.1µg 2µg 15%
Phosphorus 113mg 19mg 13%
Zinc 1.1mg 0.06mg 9%
Potassium 356mg 77mg 8%
Magnesium 32mg 4mg 7%
Vitamin B5 0.3mg 0.02mg 6%
Vitamin C 3.3mg 8.8mg 6%
Protein 3.33g 0.37g 6%
Folate 26µg 11µg 4%
Vitamin B2 0.02mg 0.076mg 4%
Calories 354kcal 278kcal 4%
Vitamin B1 0.066mg 0.016mg 4%
Vitamin B3 0.54mg 0.036mg 3%
Monounsaturated fat 1.425g 0.038g 3%
Vitamin B6 0.054mg 0.02mg 3%
Polyunsaturated fat 0.366g 0g 2%
Sodium 20mg 32mg 1%
Vitamin E 0.24mg 0.12mg 1%
Calcium 14mg 20mg 1%
Net carbs 6.23g 67.76g N/A
Sugar 6.23g 48.5g N/A
Vitamin K 0.2µg 0µg 0%
Choline 12.1mg 10.2mg 0%
Tryptophan 0.039mg 0.008mg 0%
Threonine 0.121mg 0.023mg 0%
Isoleucine 0.131mg 0.017mg 0%
Leucine 0.247mg 0.037mg 0%
Lysine 0.147mg 0.03mg 0%
Methionine 0.062mg 0.001mg 0%
Phenylalanine 0.169mg 0.021mg 0%
Valine 0.202mg 0.021mg 0%
Histidine 0.077mg 0.014mg 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
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 g
Contains more ProteinProtein +800%
Contains more FatsFats +47742.9%
Contains more WaterWater +54.2%
Contains more OtherOther +317.4%
Contains more CarbsCarbs +352.1%

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
21% 79%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Mono. FatMonounsaturated fat +3650%
Contains more Poly. FatPolyunsaturated fat +∞%
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 preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.