Dried fruit vs. Coconut — In-Depth Nutrition Comparison
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What are the main differences between dried fruit and coconut?
- Dried fruit is richer in vitamin E, potassium, vitamin A, vitamin B3, and vitamin B6, yet coconut is richer in manganese, selenium, copper, and fiber.
- Coconut's daily need coverage for saturated fat is 148% higher.
- Dried fruit contains less saturated fat.
- Dried fruit has a lower glycemic index than coconut.
We used Apricots, dried, sulfured, uncooked and Nuts, coconut meat, raw types in this comparison.
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.
| Contains more CalciumCalcium | +292.9% |
| Contains more PotassiumPotassium | +226.4% |
| Contains less SodiumSodium | -50% |
| Contains more CopperCopper | +26.8% |
| Contains more ZincZinc | +182.1% |
| Contains more PhosphorusPhosphorus | +59.2% |
| Contains more ManganeseManganese | +538.3% |
| Contains more SeleniumSelenium | +359.1% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1704.2% |
| Contains more Vitamin B2Vitamin B2 | +270% |
| Contains more Vitamin B3Vitamin B3 | +379.4% |
| Contains more Vitamin B5Vitamin B5 | +72% |
| Contains more Vitamin B6Vitamin B6 | +164.8% |
| Contains more Vitamin KVitamin K | +1450% |
| Contains more CholineCholine | +14.9% |
| Contains more Vitamin CVitamin C | +230% |
| Contains more Vitamin B1Vitamin B1 | +340% |
| Contains more FolateFolate | +160% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.39 g
Fats:
0.51 g
Carbs:
62.64 g
Water:
30.89 g
Other:
2.57 g
Protein:
3.33 g
Fats:
33.49 g
Carbs:
15.23 g
Water:
46.99 g
Other:
0.96 g
| Contains more CarbsCarbs | +311.3% |
| Contains more OtherOther | +167.7% |
| Contains more FatsFats | +6466.7% |
| Contains more WaterWater | +52.1% |
~equal in
Protein
~3.33g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.017 g
Monounsaturated fat:
Mono. Fat
0.074 g
Polyunsaturated fat:
Poly. Fat
0.074 g
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 | +1825.7% |
| Contains more Poly. FatPolyunsaturated fat | +394.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 0.017g | 29.698g | 135% |
| Manganese | 0.235mg | 1.5mg | 55% |
| Fats | 0.51g | 33.49g | 51% |
| Vitamin E | 4.33mg | 0.24mg | 27% |
| Potassium | 1162mg | 356mg | 24% |
| Vitamin A | 180µg | 0µg | 20% |
| Fructose | 12.47g | 16% | |
| Carbs | 62.64g | 15.23g | 16% |
| Selenium | 2.2µg | 10.1µg | 14% |
| Vitamin B3 | 2.589mg | 0.54mg | 13% |
| Copper | 0.343mg | 0.435mg | 10% |
| Vitamin B6 | 0.143mg | 0.054mg | 7% |
| Fiber | 7.3g | 9g | 7% |
| Phosphorus | 71mg | 113mg | 6% |
| Calories | 241kcal | 354kcal | 6% |
| Zinc | 0.39mg | 1.1mg | 6% |
| Vitamin B1 | 0.015mg | 0.066mg | 4% |
| Calcium | 55mg | 14mg | 4% |
| Vitamin B2 | 0.074mg | 0.02mg | 4% |
| Vitamin B5 | 0.516mg | 0.3mg | 4% |
| Folate | 10µg | 26µg | 4% |
| Monounsaturated fat | 0.074g | 1.425g | 3% |
| Iron | 2.66mg | 2.43mg | 3% |
| Vitamin C | 1mg | 3.3mg | 3% |
| Vitamin K | 3.1µg | 0.2µg | 2% |
| Polyunsaturated fat | 0.074g | 0.366g | 2% |
| Protein | 3.39g | 3.33g | 0% |
| Net carbs | 55.34g | 6.23g | N/A |
| Magnesium | 32mg | 32mg | 0% |
| Sugar | 53.44g | 6.23g | N/A |
| Starch | 0.35g | 0% | |
| Sodium | 10mg | 20mg | 0% |
| Choline | 13.9mg | 12.1mg | 0% |
| Tryptophan | 0.016mg | 0.039mg | 0% |
| Threonine | 0.073mg | 0.121mg | 0% |
| Isoleucine | 0.063mg | 0.131mg | 0% |
| Leucine | 0.105mg | 0.247mg | 0% |
| Lysine | 0.083mg | 0.147mg | 0% |
| Methionine | 0.015mg | 0.062mg | 0% |
| Phenylalanine | 0.062mg | 0.169mg | 0% |
| Valine | 0.078mg | 0.202mg | 0% |
| Histidine | 0.047mg | 0.077mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
24%
8%
Minerals Daily Need Coverage Score
44%
63%
Comparison summary
Which food contains less Sodium?
Dried fruit contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Dried fruit is lower in Saturated fat (difference - 29.681g)
Which food is lower in glycemic index?
Dried fruit is lower in glycemic index (difference - 28)
Which food is cheaper?
Dried fruit is cheaper (difference - $0.6)
Which food is richer in vitamins?
Dried fruit is relatively richer in vitamins
Which food is lower in Sugar?
Coconut is lower in Sugar (difference - 47.21g)
Which food is richer in minerals?
Coconut is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)