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Jujube vs. Coconut — In-Depth Nutrition Comparison

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Significant differences between jujube and coconut

  • Jujube has more vitamin C; however, coconut is richer in manganese, copper, iron, phosphorus, zinc, and magnesium.
  • Jujube covers your daily vitamin C needs 73% more than coconut.
  • Coconut has a higher glycemic index. The glycemic index of coconut is 59, while the glycemic index of jujube is 27.

Specific food types used in this comparison are Jujube, raw and Nuts, coconut meat, raw.

Infographic

Jujube 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.
Jujube
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.3% 22% 18% 24% 1.4% 9.9% 0.39% 11% 0%
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 +50%
Contains less SodiumSodium -85%
Contains more MagnesiumMagnesium +220%
Contains more PotassiumPotassium +42.4%
Contains more IronIron +406.3%
Contains more CopperCopper +495.9%
Contains more ZincZinc +2100%
Contains more PhosphorusPhosphorus +391.3%
Contains more ManganeseManganese +1685.7%

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.
Jujube
5
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 230% 0.67% 0% 0% 5% 9.2% 17% 0% 19% 0% 0% 0% 0%
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 CVitamin C +1990.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +66.7%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin B1Vitamin B1 +230%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jujube
2
20% 78%
Protein: 1.2 g
Fats: 0.2 g
Carbs: 20.23 g
Water: 77.86 g
Other: 0.51 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 +32.8%
Contains more WaterWater +65.7%
Contains more ProteinProtein +177.5%
Contains more FatsFats +16645%
Contains more OtherOther +88.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Jujube Coconut DV% diff.
Saturated fat 29.698g 135%
Vitamin C 69mg 3.3mg 73%
Manganese 0.084mg 1.5mg 62%
Fats 0.2g 33.49g 51%
Copper 0.073mg 0.435mg 40%
Fiber 9g 36%
Iron 0.48mg 2.43mg 24%
Selenium 10.1µg 18%
Calories 79kcal 354kcal 14%
Phosphorus 23mg 113mg 13%
Zinc 0.05mg 1.1mg 10%
Folate 26µg 7%
Vitamin B5 0.3mg 6%
Magnesium 10mg 32mg 5%
Monounsaturated fat 1.425g 4%
Protein 1.2g 3.33g 4%
Vitamin B1 0.02mg 0.066mg 4%
Potassium 250mg 356mg 3%
Vitamin E 0.24mg 2%
Polyunsaturated fat 0.366g 2%
Choline 12.1mg 2%
Vitamin B6 0.081mg 0.054mg 2%
Carbs 20.23g 15.23g 2%
Vitamin B3 0.9mg 0.54mg 2%
Vitamin B2 0.04mg 0.02mg 2%
Calcium 21mg 14mg 1%
Sodium 3mg 20mg 1%
Net carbs 20.23g 6.23g N/A
Sugar 6.23g N/A
Vitamin A 2µg 0µg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jujube 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
22%
Jujube
8%
Coconut
Minerals Daily Need Coverage Score
10%
Jujube
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Jujube
Jujube is lower in Sugar (difference - 6.23g)
Which food contains less Sodium?
Jujube
Jujube contains less Sodium (difference - 17mg)
Which food is lower in Saturated fat?
Jujube
Jujube is lower in Saturated fat (difference - 29.698g)
Which food is lower in glycemic index?
Jujube
Jujube is lower in glycemic index (difference - 32)
Which food is cheaper?
Jujube
Jujube is cheaper (difference - $2.6)
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)
Which food is richer in vitamins?
?
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. Jujube - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168151/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.