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  6. Prunes vs. Coconut

Prunes vs. Coconut — In-Depth Nutrition Comparison

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A recap on the differences between prunes and coconut

  • Prunes have more vitamin K, vitamin A, vitamin B2, vitamin B6, and potassium; however, coconut is higher in manganese, iron, selenium, and copper.
  • Coconut covers your daily saturated fat needs 148% more than prunes.
  • Prunes have less saturated fat.
  • The glycemic index of coconut is higher.

Food varieties used in this article are Plums, dried (prunes), uncooked and Nuts, coconut meat, raw.

Infographic

Prunes 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.
Prunes
Prunes
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
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 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.
Prunes
Prunes
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2% 0% 13% 8.6% 13% 43% 35% 25% 47% 0% 149% 3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 11% 0% 0% 4.8% 17% 4.6% 10% 18% 12% 0% 0.5% 20%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Prunes Coconut DV% diff.
Saturated fat 0.088g 29.698g 135%
Manganese 0.299mg 1.5mg 52%
Fats 0.38g 33.49g 51%
Vitamin K 59.5µg 0.2µg 49%
Iron 0.93mg 2.43mg 19%
Selenium 0.3µg 10.1µg 18%
Copper 0.281mg 0.435mg 17%
Carbs 63.88g 15.23g 16%
Fructose 12.45g 16%
Vitamin B2 0.186mg 0.02mg 13%
Vitamin B6 0.205mg 0.054mg 12%
Potassium 732mg 356mg 11%
Fiber 7.1g 9g 8%
Vitamin B3 1.882mg 0.54mg 8%
Calories 240kcal 354kcal 6%
Zinc 0.44mg 1.1mg 6%
Phosphorus 69mg 113mg 6%
Folate 4µg 26µg 6%
Vitamin A 39µg 0µg 4%
Vitamin C 0.6mg 3.3mg 3%
Calcium 43mg 14mg 3%
Monounsaturated fat 0.053g 1.425g 3%
Protein 2.18g 3.33g 2%
Magnesium 41mg 32mg 2%
Starch 5.11g 2%
Vitamin B5 0.422mg 0.3mg 2%
Polyunsaturated fat 0.062g 0.366g 2%
Sodium 2mg 20mg 1%
Vitamin E 0.43mg 0.24mg 1%
Vitamin B1 0.051mg 0.066mg 1%
Weight per 100 calories 42g 28g N/A
Unsaturated / Saturated Fat ratio 1.3 0.06 N/A
Net carbs 56.78g 6.23g N/A
Sugar 38.13g 6.23g N/A
Choline 10.1mg 12.1mg 0%
Tryptophan 0.025mg 0.039mg 0%
Threonine 0.049mg 0.121mg 0%
Isoleucine 0.041mg 0.131mg 0%
Leucine 0.066mg 0.247mg 0%
Lysine 0.05mg 0.147mg 0%
Methionine 0.016mg 0.062mg 0%
Phenylalanine 0.052mg 0.169mg 0%
Valine 0.056mg 0.202mg 0%
Histidine 0.027mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 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 +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
Prunes
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
94% 5%
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 -99.7%
Contains more Mono. FatMonounsaturated fat +2588.7%
Contains more Poly. FatPolyunsaturated fat +490.3%

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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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.