Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Plum
  5. Compare
  6. Plum vs. Coconut

Plum vs. Coconut — In-Depth Nutrition Comparison

Compare

Summary of differences between plums and coconut

  • Plums have more vitamin A and vitamin C; however, coconut is higher in manganese, copper, fiber, iron, selenium, phosphorus, and zinc.
  • Coconut covers your daily need for saturated fat, 148% more than plums.
  • Plums have less saturated fat.

These are the specific foods used in this comparison Plums, raw and Nuts, coconut meat, raw.

Infographic

Plum vs Coconut 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.
Plum
Plum
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
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%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +357.1%
Contains more CalciumCalcium +133.3%
Contains more PotassiumPotassium +126.8%
Contains more IronIron +1329.4%
Contains more CopperCopper +663.2%
Contains more ZincZinc +1000%
Contains more PhosphorusPhosphorus +606.3%
Contains more ManganeseManganese +2784.6%
Contains more SeleniumSelenium +∞%

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.
Plum
Plum
4
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 32% 0% 5.7% 5.2% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8%
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%
Contains more Vitamin CVitamin C +187.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +30%
Contains more Vitamin KVitamin K +3100%
Contains more Vitamin B1Vitamin B1 +135.7%
Contains more Vitamin B3Vitamin B3 +29.5%
Contains more Vitamin B5Vitamin B5 +122.2%
Contains more Vitamin B6Vitamin B6 +86.2%
Contains more FolateFolate +420%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~0.24mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plum Coconut DV% diff.
Saturated fat 0.017g 29.698g 135%
Manganese 0.052mg 1.5mg 63%
Fats 0.28g 33.49g 51%
Copper 0.057mg 0.435mg 42%
Fiber 1.4g 9g 30%
Iron 0.17mg 2.43mg 28%
Selenium 0µg 10.1µg 18%
Calories 46kcal 354kcal 15%
Phosphorus 16mg 113mg 14%
Zinc 0.1mg 1.1mg 9%
Vitamin C 9.5mg 3.3mg 7%
Magnesium 7mg 32mg 6%
Potassium 157mg 356mg 6%
Protein 0.7g 3.33g 5%
Vitamin K 6.4µg 0.2µg 5%
Folate 5µg 26µg 5%
Fructose 3.07g 4%
Vitamin B1 0.028mg 0.066mg 3%
Vitamin B5 0.135mg 0.3mg 3%
Monounsaturated fat 0.134g 1.425g 3%
Vitamin A 17µg 0µg 2%
Vitamin B6 0.029mg 0.054mg 2%
Choline 1.9mg 12.1mg 2%
Polyunsaturated fat 0.044g 0.366g 2%
Carbs 11.42g 15.23g 1%
Calcium 6mg 14mg 1%
Sodium 0mg 20mg 1%
Vitamin B3 0.417mg 0.54mg 1%
Protein per 100 calories 1.5g 0.94g N/A
Calories per 10 g protein 657kcal 1063kcal N/A
Weight per 100 calories 217g 28g N/A
Unsaturated / Saturated Fat ratio 10 0.06 N/A
Net carbs 10.02g 6.23g N/A
Sugar 9.92g 6.23g N/A
Vitamin E 0.26mg 0.24mg 0%
Vitamin B2 0.026mg 0.02mg 0%
Tryptophan 0.009mg 0.039mg 0%
Threonine 0.01mg 0.121mg 0%
Isoleucine 0.014mg 0.131mg 0%
Leucine 0.015mg 0.247mg 0%
Lysine 0.016mg 0.147mg 0%
Methionine 0.008mg 0.062mg 0%
Phenylalanine 0.014mg 0.169mg 0%
Valine 0.016mg 0.202mg 0%
Histidine 0.009mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plum
Plum
1
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more WaterWater +85.6%
Contains more ProteinProtein +375.7%
Contains more FatsFats +11860.7%
Contains more CarbsCarbs +33.4%
Contains more OtherOther +159.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plum
Plum
1
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +963.4%
Contains more Poly. FatPolyunsaturated fat +731.8%

People also compare

Plum
Plum vs Prunes
Prunes
Plum
Plum vs Peach
Peach
Plum
Plum vs Quince
Quince
Coconut
Coconut vs Chestnut
Chestnut
Coconut
Coconut vs Cashew
Cashew
Coconut
Coconut vs Almonds
Almonds

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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/nutrients
  2. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.