Fruit salad vs. Coconut — In-Depth Nutrition Comparison
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What are the differences between fruit salad and coconut?
- Fruit salad is higher in vitamin A, yet coconut is higher in manganese, copper, fiber, iron, phosphorus, zinc, potassium, and folate.
- Coconut's daily need coverage for saturated fat is 148% more.
- The amount of saturated fat in fruit salad is lower.
We used Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids and Nuts, coconut meat, raw types in this article.
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 less SodiumSodium | -75% |
| Contains more MagnesiumMagnesium | +300% |
| Contains more CalciumCalcium | +27.3% |
| Contains more PotassiumPotassium | +206.9% |
| Contains more IronIron | +872% |
| Contains more CopperCopper | +770% |
| Contains more ZincZinc | +685.7% |
| Contains more PhosphorusPhosphorus | +707.1% |
| Contains more ManganeseManganese | +893.4% |
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 B1Vitamin B1 | +500% |
| Contains more Vitamin B2Vitamin B2 | +42.9% |
| Contains more Vitamin B3Vitamin B3 | +51.7% |
| Contains more Vitamin B5Vitamin B5 | +466% |
| Contains more Vitamin B6Vitamin B6 | +100% |
| Contains more FolateFolate | +766.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.004g | 29.698g | 135% |
| Manganese | 0.151mg | 1.5mg | 59% |
| Fats | 0.03g | 33.49g | 51% |
| Copper | 0.05mg | 0.435mg | 43% |
| Fiber | 1g | 9g | 32% |
| Iron | 0.25mg | 2.43mg | 27% |
| Selenium | 10.1µg | 18% | |
| Calories | 50kcal | 354kcal | 15% |
| Phosphorus | 14mg | 113mg | 14% |
| Zinc | 0.14mg | 1.1mg | 9% |
| Potassium | 116mg | 356mg | 7% |
| Folate | 3µg | 26µg | 6% |
| Magnesium | 8mg | 32mg | 6% |
| Protein | 0.51g | 3.33g | 6% |
| Vitamin B5 | 0.053mg | 0.3mg | 5% |
| Vitamin B1 | 0.011mg | 0.066mg | 5% |
| Monounsaturated fat | 0.005g | 1.425g | 4% |
| Vitamin A | 30µg | 0µg | 3% |
| Choline | 12.1mg | 2% | |
| Polyunsaturated fat | 0.011g | 0.366g | 2% |
| Vitamin E | 0.24mg | 2% | |
| Vitamin B6 | 0.027mg | 0.054mg | 2% |
| Sodium | 5mg | 20mg | 1% |
| Vitamin B3 | 0.356mg | 0.54mg | 1% |
| Carbs | 13.05g | 15.23g | 1% |
| Vitamin C | 3.3mg | 3.3mg | 0% |
| Net carbs | 12.05g | 6.23g | N/A |
| Calcium | 11mg | 14mg | 0% |
| Sugar | 6.23g | N/A | |
| Vitamin B2 | 0.014mg | 0.02mg | 0% |
| Vitamin K | 0.2µg | 0% | |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.121mg | 0% | |
| Isoleucine | 0.131mg | 0% | |
| Leucine | 0.247mg | 0% | |
| Lysine | 0.147mg | 0% | |
| Methionine | 0.062mg | 0% | |
| Phenylalanine | 0.169mg | 0% | |
| Valine | 0.202mg | 0% | |
| Histidine | 0.077mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.51 g
Fats:
0.03 g
Carbs:
13.05 g
Water:
86.15 g
Other:
0.26 g
Protein:
3.33 g
Fats:
33.49 g
Carbs:
15.23 g
Water:
46.99 g
Other:
0.96 g
| Contains more WaterWater | +83.3% |
| Contains more ProteinProtein | +552.9% |
| Contains more FatsFats | +111533.3% |
| Contains more CarbsCarbs | +16.7% |
| Contains more OtherOther | +269.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.004 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.011 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 | -100% |
| Contains more Mono. FatMonounsaturated fat | +28400% |
| Contains more Poly. FatPolyunsaturated fat | +3227.3% |
