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  6. Dried fruit vs. Coconut

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 A, vitamin E, potassium, 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

Dried fruit 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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 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%
~equal in Magnesium ~32mg
~equal in Iron ~2.43mg

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dried fruit Coconut 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 +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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 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 +1825.7%
Contains more Poly. FatPolyunsaturated fat +394.6%

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.