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

Dried fruit vs. Coconut milk — In-Depth Nutrition Comparison

Compare

How are Dried fruit and Coconut milk different?

  • Dried fruit is higher in Vitamin E , Potassium, Fiber, Vitamin A RAE, Iron, Vitamin B3, Copper, and Vitamin B6, however, Coconut milk is richer in Manganese.
  • Daily need coverage for Saturated Fat from Coconut milk is 106% higher.
  • Dried fruit has less Saturated Fat.

Apricots, dried, sulfured, uncooked and Nuts, coconut milk, raw (liquid expressed from grated meat and water) are the varieties used in this article.

Infographic

Dried fruit vs Coconut milk 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.
Dried fruit
Dried fruit
5
:
5
Coconut milk
Coconut milk
Contains more Calcium +243.8%
Contains more Iron +62.2%
Contains more Potassium +341.8%
Contains less Sodium -33.3%
Contains more Copper +28.9%
Contains more Magnesium +15.6%
Contains more Phosphorus +40.8%
Contains more Zinc +71.8%
Contains more Manganese +289.8%
Contains more Selenium +181.8%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Coconut milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 62% 27% 43% 24% 2% 19% 89% 120% 34%
Contains more Calcium +243.8%
Contains more Iron +62.2%
Contains more Potassium +341.8%
Contains less Sodium -33.3%
Contains more Copper +28.9%
Contains more Magnesium +15.6%
Contains more Phosphorus +40.8%
Contains more Zinc +71.8%
Contains more Manganese +289.8%
Contains more Selenium +181.8%

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.
Dried fruit
Dried fruit
7
:
3
Coconut milk
Coconut milk
Contains more Vitamin A +∞%
Contains more Vitamin E +2786.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +240.7%
Contains more Vitamin B5 +182%
Contains more Vitamin B6 +333.3%
Contains more Vitamin K +3000%
Contains more Vitamin C +180%
Contains more Vitamin B1 +73.3%
Contains more Folate +60%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Coconut milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 10% 7% 0% 15% 11% 8% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +2786.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +240.7%
Contains more Vitamin B5 +182%
Contains more Vitamin B6 +333.3%
Contains more Vitamin K +3000%
Contains more Vitamin C +180%
Contains more Vitamin B1 +73.3%
Contains more Folate +60%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dried fruit
Dried fruit
3
:
2
Coconut milk
Coconut milk
Contains more Protein +48%
Contains more Carbs +1030.7%
Contains more Other +262%
Contains more Fats +4574.5%
Contains more Water +118.9%
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Coconut milk
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more Protein +48%
Contains more Carbs +1030.7%
Contains more Other +262%
Contains more Fats +4574.5%
Contains more Water +118.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dried fruit
Dried fruit
1
:
2
Coconut milk
Coconut milk
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +1270.3%
Contains more Polyunsaturated fat +252.7%
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Coconut milk
94% 5%
Saturated Fat: 21.14 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 0.261 g
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +1270.3%
Contains more Polyunsaturated fat +252.7%

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 milk
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
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Coconut milk Opinion
Net carbs 55.34g 3.34g Dried fruit
Protein 3.39g 2.29g Dried fruit
Fats 0.51g 23.84g Coconut milk
Carbs 62.64g 5.54g Dried fruit
Calories 241kcal 230kcal Dried fruit
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 53.44g 3.34g Coconut milk
Fiber 7.3g 2.2g Dried fruit
Calcium 55mg 16mg Dried fruit
Iron 2.66mg 1.64mg Dried fruit
Magnesium 32mg 37mg Coconut milk
Phosphorus 71mg 100mg Coconut milk
Potassium 1162mg 263mg Dried fruit
Sodium 10mg 15mg Dried fruit
Zinc 0.39mg 0.67mg Coconut milk
Copper 0.343mg 0.266mg Dried fruit
Manganese 0.235mg 0.916mg Coconut milk
Selenium 2.2µg 6.2µg Coconut milk
Vitamin A 3604IU 0IU Dried fruit
Vitamin A RAE 180µg 0µg Dried fruit
Vitamin E 4.33mg 0.15mg Dried fruit
Vitamin C 1mg 2.8mg Coconut milk
Vitamin B1 0.015mg 0.026mg Coconut milk
Vitamin B2 0.074mg 0mg Dried fruit
Vitamin B3 2.589mg 0.76mg Dried fruit
Vitamin B5 0.516mg 0.183mg Dried fruit
Vitamin B6 0.143mg 0.033mg Dried fruit
Folate 10µg 16µg Coconut milk
Vitamin K 3.1µg 0.1µg Dried fruit
Tryptophan 0.016mg 0.027mg Coconut milk
Threonine 0.073mg 0.083mg Coconut milk
Isoleucine 0.063mg 0.09mg Coconut milk
Leucine 0.105mg 0.17mg Coconut milk
Lysine 0.083mg 0.101mg Coconut milk
Methionine 0.015mg 0.043mg Coconut milk
Phenylalanine 0.062mg 0.116mg Coconut milk
Valine 0.078mg 0.139mg Coconut milk
Histidine 0.047mg 0.053mg Coconut milk
Saturated Fat 0.017g 21.14g Dried fruit
Monounsaturated Fat 0.074g 1.014g Coconut milk
Polyunsaturated fat 0.074g 0.261g Coconut milk

Which food is preferable for your diet?

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

People also compare

Dried fruit
Dried fruit vs Dates
Dates
Dried fruit
Dried fruit vs Prunes
Prunes
Dried fruit
Dried fruit vs Raisin
Raisin
Coconut milk
Coconut milk vs Coconut
Coconut
Coconut milk
Coconut milk vs Milk
Milk
Coconut milk
Coconut milk vs Sugar
Sugar

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
38%
Dried fruit
5%
Coconut milk
Minerals Daily Need Coverage Score
44%
Dried fruit
42%
Coconut milk

Comparison summary

Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 21.123g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 66)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $2)
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food is lower in Sugar?
Coconut milk
Coconut milk is lower in Sugar (difference - 50.1g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.