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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 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.

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% 216% 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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dried fruit Coconut
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Coconut Opinion
Calories 241kcal 354kcal Coconut
Protein 3.39g 3.33g Dried fruit
Fats 0.51g 33.49g Coconut
Vitamin C 1mg 3.3mg Coconut
Net carbs 55.34g 6.23g Dried fruit
Carbs 62.64g 15.23g Dried fruit
Magnesium 32mg 32mg
Calcium 55mg 14mg Dried fruit
Potassium 1162mg 356mg Dried fruit
Iron 2.66mg 2.43mg Dried fruit
Sugar 53.44g 6.23g Coconut
Fiber 7.3g 9g Coconut
Copper 0.343mg 0.435mg Coconut
Zinc 0.39mg 1.1mg Coconut
Starch 0.35g Dried fruit
Phosphorus 71mg 113mg Coconut
Sodium 10mg 20mg Dried fruit
Vitamin A 3604IU 0IU Dried fruit
Vitamin A 180µg 0µg Dried fruit
Vitamin E 4.33mg 0.24mg Dried fruit
Manganese 0.235mg 1.5mg Coconut
Selenium 2.2µg 10.1µg Coconut
Vitamin B1 0.015mg 0.066mg Coconut
Vitamin B2 0.074mg 0.02mg Dried fruit
Vitamin B3 2.589mg 0.54mg Dried fruit
Vitamin B5 0.516mg 0.3mg Dried fruit
Vitamin B6 0.143mg 0.054mg Dried fruit
Vitamin K 3.1µg 0.2µg Dried fruit
Folate 10µg 26µg Coconut
Choline 13.9mg 12.1mg Dried fruit
Saturated Fat 0.017g 29.698g Dried fruit
Monounsaturated Fat 0.074g 1.425g Coconut
Polyunsaturated fat 0.074g 0.366g Coconut
Tryptophan 0.016mg 0.039mg Coconut
Threonine 0.073mg 0.121mg Coconut
Isoleucine 0.063mg 0.131mg Coconut
Leucine 0.105mg 0.247mg Coconut
Lysine 0.083mg 0.147mg Coconut
Methionine 0.015mg 0.062mg Coconut
Phenylalanine 0.062mg 0.169mg Coconut
Valine 0.078mg 0.202mg Coconut
Histidine 0.047mg 0.077mg Coconut
Fructose 12.47g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Coconut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
36%
Dried fruit
8%
Coconut
Minerals Daily Need Coverage Score
44%
Dried fruit
63%
Coconut

Comparison summary

Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 29.681g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 28)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $0.6)
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food is lower in Sugar?
Coconut
Coconut is lower in Sugar (difference - 47.21g)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.