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  6. Dates vs. Coconut

Dates vs. Coconut — In-Depth Nutrition Comparison

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Differences between dates and coconut

  • Dates have more potassium, vitamin B6, and vitamin B5, while coconut has more manganese, copper, iron, selenium, zinc, and phosphorus.
  • Coconut's daily need coverage for saturated fat is 148% higher.
  • Coconut contains 3 times less vitamin B6 than dates. Dates contain 0.165mg of vitamin B6, while coconut contains 0.054mg.
  • 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 Dates, deglet noor and Nuts, coconut meat, raw.

Infographic

Dates 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.
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%
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 more MagnesiumMagnesium +34.4%
Contains more CalciumCalcium +178.6%
Contains more PotassiumPotassium +84.3%
Contains less SodiumSodium -90%
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%

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.
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%
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 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%
Contains more Vitamin CVitamin C +725%
Contains more Vitamin EVitamin E +380%
Contains more Vitamin B1Vitamin B1 +26.9%
Contains more FolateFolate +36.8%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dates Coconut DV% diff.
Saturated fat 0.032g 29.698g 135%
Manganese 0.262mg 1.5mg 54%
Fats 0.39g 33.49g 51%
Copper 0.206mg 0.435mg 25%
Fructose 19.56g 24%
Carbs 75.03g 15.23g 20%
Iron 1.02mg 2.43mg 18%
Selenium 3µg 10.1µg 13%
Potassium 656mg 356mg 9%
Vitamin B6 0.165mg 0.054mg 9%
Zinc 0.29mg 1.1mg 7%
Phosphorus 62mg 113mg 7%
Vitamin B5 0.589mg 0.3mg 6%
Vitamin B3 1.274mg 0.54mg 5%
Calories 282kcal 354kcal 4%
Fiber 8g 9g 4%
Vitamin B2 0.066mg 0.02mg 4%
Vitamin C 0.4mg 3.3mg 3%
Magnesium 43mg 32mg 3%
Calcium 39mg 14mg 3%
Monounsaturated fat 0.036g 1.425g 3%
Protein 2.45g 3.33g 2%
Vitamin K 2.7µg 0.2µg 2%
Folate 19µg 26µg 2%
Polyunsaturated fat 0.019g 0.366g 2%
Sodium 2mg 20mg 1%
Vitamin E 0.05mg 0.24mg 1%
Vitamin B1 0.052mg 0.066mg 1%
Choline 6.3mg 12.1mg 1%
Weight per 100 calories 35g 28g N/A
Unsaturated / Saturated Fat ratio 1.7 0.06 N/A
Net carbs 67.03g 6.23g N/A
Sugar 63.35g 6.23g N/A
Tryptophan 0.012mg 0.039mg 0%
Threonine 0.043mg 0.121mg 0%
Isoleucine 0.049mg 0.131mg 0%
Leucine 0.084mg 0.247mg 0%
Lysine 0.066mg 0.147mg 0%
Methionine 0.022mg 0.062mg 0%
Phenylalanine 0.05mg 0.169mg 0%
Valine 0.071mg 0.202mg 0%
Histidine 0.032mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 CarbsCarbs +392.6%
Contains more OtherOther +66.7%
Contains more ProteinProtein +35.9%
Contains more FatsFats +8487.2%
Contains more WaterWater +128.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 +3858.3%
Contains more Poly. FatPolyunsaturated fat +1826.3%

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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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.