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  6. Fruit preserves vs. Coconut milk

Fruit preserves vs. Coconut milk — In-Depth Nutrition Comparison

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The main differences between fruit preserves and coconut milk

  • Fruit preserves are richer in vitamin C and vitamin B2, yet coconut milk is richer in manganese, copper, iron, phosphorus, magnesium, selenium, and zinc.
  • Daily need coverage for saturated fat for coconut milk is 106% higher.
  • Fruit preserves contain less saturated fat.
  • Fruit preserves have a lower glycemic index than coconut milk.

Food types used in this article are Jams and preserves and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Fruit preserves vs Coconut milk 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 6% 6.8% 18% 33% 1.6% 8.1% 4.2% 5.2% 11%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more CalciumCalcium +25%
Contains more MagnesiumMagnesium +825%
Contains more PotassiumPotassium +241.6%
Contains more IronIron +234.7%
Contains more CopperCopper +166%
Contains more ZincZinc +1016.7%
Contains more PhosphorusPhosphorus +426.3%
Contains less SodiumSodium -53.1%
Contains more ManganeseManganese +2190%
Contains more SeleniumSelenium +210%

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 29% 0% 2.4% 0% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3% 5.6%
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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin CVitamin C +214.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more CholineCholine +20%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin B1Vitamin B1 +62.5%
Contains more Vitamin B3Vitamin B3 +2011.1%
Contains more Vitamin B5Vitamin B5 +815%
Contains more Vitamin B6Vitamin B6 +65%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +45.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fruit preserves Coconut milk DV% diff.
Saturated fat 0.01g 21.14g 96%
Manganese 0.04mg 0.916mg 38%
Fats 0.07g 23.84g 37%
Carbs 68.86g 5.54g 21%
Copper 0.1mg 0.266mg 18%
Iron 0.49mg 1.64mg 14%
Phosphorus 19mg 100mg 12%
Magnesium 4mg 37mg 8%
Selenium 2µg 6.2µg 8%
Vitamin C 8.8mg 2.8mg 7%
Vitamin B2 0.076mg 0mg 6%
Zinc 0.06mg 0.67mg 6%
Vitamin B3 0.036mg 0.76mg 5%
Potassium 77mg 263mg 5%
Protein 0.37g 2.29g 4%
Fiber 1.1g 2.2g 4%
Vitamin B5 0.02mg 0.183mg 3%
Monounsaturated fat 0.038g 1.014g 2%
Polyunsaturated fat 0g 0.261g 2%
Calories 278kcal 230kcal 2%
Vitamin B6 0.02mg 0.033mg 1%
Folate 11µg 16µg 1%
Vitamin B1 0.016mg 0.026mg 1%
Sodium 32mg 15mg 1%
Net carbs 67.76g 3.34g N/A
Calcium 20mg 16mg 0%
Sugar 48.5g 3.34g N/A
Vitamin E 0.12mg 0.15mg 0%
Vitamin K 0µg 0.1µg 0%
Choline 10.2mg 8.5mg 0%
Tryptophan 0.008mg 0.027mg 0%
Threonine 0.023mg 0.083mg 0%
Isoleucine 0.017mg 0.09mg 0%
Leucine 0.037mg 0.17mg 0%
Lysine 0.03mg 0.101mg 0%
Methionine 0.001mg 0.043mg 0%
Phenylalanine 0.021mg 0.116mg 0%
Valine 0.021mg 0.139mg 0%
Histidine 0.014mg 0.053mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 g
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 CarbsCarbs +1143%
Contains more ProteinProtein +518.9%
Contains more FatsFats +33957.1%
Contains more WaterWater +121.9%
Contains more OtherOther +208.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 79%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0 g
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +2568.4%
Contains more Poly. FatPolyunsaturated fat +∞%

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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. Fruit preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.