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.
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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 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Fructose | 12.45g | 16% | |
| Carbs | 63.88g | 15.23g | 16% |
| Vitamin B2 | 0.186mg | 0.02mg | 13% |
| Vitamin B6 | 0.205mg | 0.054mg | 12% |
| Potassium | 732mg | 356mg | 11% |
| Vitamin B3 | 1.882mg | 0.54mg | 8% |
| Fiber | 7.1g | 9g | 8% |
| Folate | 4µg | 26µg | 6% |
| Calories | 240kcal | 354kcal | 6% |
| Zinc | 0.44mg | 1.1mg | 6% |
| Phosphorus | 69mg | 113mg | 6% |
| Vitamin A | 39µg | 0µg | 4% |
| Vitamin C | 0.6mg | 3.3mg | 3% |
| Monounsaturated fat | 0.053g | 1.425g | 3% |
| Calcium | 43mg | 14mg | 3% |
| Polyunsaturated fat | 0.062g | 0.366g | 2% |
| Starch | 5.11g | 2% | |
| Protein | 2.18g | 3.33g | 2% |
| Vitamin B5 | 0.422mg | 0.3mg | 2% |
| Magnesium | 41mg | 32mg | 2% |
| Sodium | 2mg | 20mg | 1% |
| Vitamin E | 0.43mg | 0.24mg | 1% |
| Vitamin B1 | 0.051mg | 0.066mg | 1% |
| 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
| 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% |
