Prunes vs. Coconut — In-Depth Nutrition Comparison
Compare
A recap on differences between Prunes and Coconut
- Prunes have more Vitamin K, Vitamin B2, Vitamin B6, Potassium, and Vitamin B3, however, Coconut is higher in Manganese, Iron, Selenium, and Copper.
- Coconut covers your daily Saturated Fat needs 148% more than Prunes.
- Coconut contains 298 times less Vitamin K than Prunes. Prunes contain 59.5µg of Vitamin K, while Coconut contains 0.2µg.
- Prunes have less Saturated Fat.
Food varieties used in this article are Plums, dried (prunes), uncooked and Nuts, coconut meat, raw.
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.
| Contains more MagnesiumMagnesium | +28.1% |
| Contains more CalciumCalcium | +207.1% |
| Contains more PotassiumPotassium | +105.6% |
| Contains less SodiumSodium | -90% |
| Contains more IronIron | +161.3% |
| Contains more CopperCopper | +54.8% |
| Contains more ZincZinc | +150% |
| Contains more PhosphorusPhosphorus | +63.8% |
| Contains more ManganeseManganese | +401.7% |
| Contains more SeleniumSelenium | +3266.7% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +79.2% |
| Contains more Vitamin B2Vitamin B2 | +830% |
| Contains more Vitamin B3Vitamin B3 | +248.5% |
| Contains more Vitamin B5Vitamin B5 | +40.7% |
| Contains more Vitamin B6Vitamin B6 | +279.6% |
| Contains more Vitamin KVitamin K | +29650% |
| Contains more Vitamin CVitamin C | +450% |
| Contains more Vitamin B1Vitamin B1 | +29.4% |
| Contains more FolateFolate | +550% |
| Contains more CholineCholine | +19.8% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +319.4% |
| Contains more OtherOther | +175% |
| Contains more ProteinProtein | +52.8% |
| Contains more FatsFats | +8713.2% |
| Contains more WaterWater | +52% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -99.7% |
| Contains more Mono. FatMonounsaturated Fat | +2588.7% |
| Contains more Poly. FatPolyunsaturated fat | +490.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Sugar |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 240kcal | 354kcal |
|
| Protein | 2.18g | 3.33g |
|
| Fats | 0.38g | 33.49g |
|
| Vitamin C | 0.6mg | 3.3mg |
|
| Net carbs | 56.78g | 6.23g |
|
| Carbs | 63.88g | 15.23g |
|
| Magnesium | 41mg | 32mg |
|
| Calcium | 43mg | 14mg |
|
| Potassium | 732mg | 356mg |
|
| Iron | 0.93mg | 2.43mg |
|
| Sugar | 38.13g | 6.23g |
|
| Fiber | 7.1g | 9g |
|
| Copper | 0.281mg | 0.435mg |
|
| Zinc | 0.44mg | 1.1mg |
|
| Starch | 5.11g |
|
|
| Phosphorus | 69mg | 113mg |
|
| Sodium | 2mg | 20mg |
|
| Vitamin A | 781IU | 0IU |
|
| Vitamin A | 39µg | 0µg |
|
| Vitamin E | 0.43mg | 0.24mg |
|
| Manganese | 0.299mg | 1.5mg |
|
| Selenium | 0.3µg | 10.1µg |
|
| Vitamin B1 | 0.051mg | 0.066mg |
|
| Vitamin B2 | 0.186mg | 0.02mg |
|
| Vitamin B3 | 1.882mg | 0.54mg |
|
| Vitamin B5 | 0.422mg | 0.3mg |
|
| Vitamin B6 | 0.205mg | 0.054mg |
|
| Vitamin K | 59.5µg | 0.2µg |
|
| Folate | 4µg | 26µg |
|
| Choline | 10.1mg | 12.1mg |
|
| Saturated Fat | 0.088g | 29.698g |
|
| Monounsaturated Fat | 0.053g | 1.425g |
|
| Polyunsaturated fat | 0.062g | 0.366g |
|
| Tryptophan | 0.025mg | 0.039mg |
|
| Threonine | 0.049mg | 0.121mg |
|
| Isoleucine | 0.041mg | 0.131mg |
|
| Leucine | 0.066mg | 0.247mg |
|
| Lysine | 0.05mg | 0.147mg |
|
| Methionine | 0.016mg | 0.062mg |
|
| Phenylalanine | 0.052mg | 0.169mg |
|
| Valine | 0.056mg | 0.202mg |
|
| Histidine | 0.027mg | 0.077mg |
|
| Fructose | 12.45g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
29%
8%
Minerals Daily Need Coverage Score
32%
63%
Comparison summary
Which food contains less Sodium?
Prunes contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Prunes is lower in Saturated Fat (difference - 29.61g)
Which food is lower in glycemic index?
Prunes is lower in glycemic index (difference - 30)
Which food is cheaper?
Prunes is cheaper (difference - $0.6)
Which food is lower in Sugar?
Coconut is lower in Sugar (difference - 31.9g)
Which food is richer in minerals?
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.