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  6. Dried fruit vs. Coconut oil

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

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How are dried fruit and coconut oil different?

  • Dried fruit has more vitamin A, copper, potassium, iron, fiber, vitamin E, vitamin B3, vitamin B6, and vitamin B5 than coconut oil.
  • Daily need coverage for saturated fat for coconut oil is 412% higher.
  • Dried fruit has less saturated fat.
  • Coconut oil has a lower glycemic index (0) than dried fruit (31).

Apricots, dried, sulfured, uncooked and Oil, coconut are the varieties used in this article.

Infographic

Dried fruit vs Coconut oil 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +5400%
Contains more PotassiumPotassium +∞%
Contains more IronIron +5220%
Contains more CopperCopper +∞%
Contains more ZincZinc +1850%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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 0% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3836.4%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +416.7%
Contains more FolateFolate +∞%
Contains more CholineCholine +4533.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dried fruit Coconut oil DV% diff.
Saturated fat 0.017g 82.475g 375%
Fats 0.51g 99.06g 152%
Copper 0.343mg 0mg 38%
Potassium 1162mg 0mg 34%
Iron 2.66mg 0.05mg 33%
Calories 241kcal 892kcal 33%
Fiber 7.3g 0g 29%
Vitamin E 4.33mg 0.11mg 28%
Carbs 62.64g 0g 21%
Vitamin A 180µg 0µg 20%
Monounsaturated fat 0.074g 6.332g 16%
Fructose 12.47g 16%
Vitamin B3 2.589mg 0mg 16%
Polyunsaturated fat 0.074g 1.702g 11%
Vitamin B6 0.143mg 0mg 11%
Vitamin B5 0.516mg 0mg 10%
Phosphorus 71mg 0mg 10%
Manganese 0.235mg 0mg 10%
Magnesium 32mg 0mg 8%
Protein 3.39g 0g 7%
Vitamin B2 0.074mg 0mg 6%
Calcium 55mg 1mg 5%
Selenium 2.2µg 0µg 4%
Folate 10µg 0µg 3%
Zinc 0.39mg 0.02mg 3%
Vitamin K 3.1µg 0.6µg 2%
Choline 13.9mg 0.3mg 2%
Vitamin B1 0.015mg 0mg 1%
Vitamin C 1mg 0mg 1%
Net carbs 55.34g 0g N/A
Sugar 53.44g 0g N/A
Starch 0.35g 0%
Sodium 10mg 0mg 0%
Trans fat 0.028g N/A
Tryptophan 0.016mg 0mg 0%
Threonine 0.073mg 0mg 0%
Isoleucine 0.063mg 0mg 0%
Leucine 0.105mg 0mg 0%
Lysine 0.083mg 0mg 0%
Methionine 0.015mg 0mg 0%
Phenylalanine 0.062mg 0mg 0%
Valine 0.078mg 0mg 0%
Histidine 0.047mg 0mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

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
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +102866.7%
Contains more OtherOther +182.4%
Contains more FatsFats +19323.5%

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
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +8456.8%
Contains more Poly. FatPolyunsaturated fat +2200%

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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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.