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  6. Prunes vs. Coconut milk

Prunes vs. Coconut milk — In-Depth Nutrition Comparison

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How are Prunes and Coconut milk different?

  • Prunes is richer in Vitamin K, Fiber, Vitamin B2, Potassium, Vitamin B6, and Vitamin B3, while Coconut milk is higher in Manganese, Selenium, and Iron.
  • Coconut milk covers your daily need of Saturated Fat 105% more than Prunes.
  • Prunes is lower in Saturated Fat.

Plums, dried (prunes), uncooked and Nuts, coconut milk, raw (liquid expressed from grated meat and water) types were used in this article.

Infographic

Prunes vs Coconut milk 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
5
:
5
Coconut milk
Coconut milk
Contains more Calcium +168.8%
Contains more Magnesium +10.8%
Contains more Potassium +178.3%
Contains less Sodium -86.7%
Contains more Iron +76.3%
Contains more Phosphorus +44.9%
Contains more Zinc +52.3%
Contains more Manganese +206.4%
Contains more Selenium +1966.7%
Equal in Magnesium - 37
Equal in Copper - 0.266
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Coconut milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 62% 27% 43% 24% 2% 19% 89% 120% 34%
Contains more Calcium +168.8%
Contains more Magnesium +10.8%
Contains more Potassium +178.3%
Contains less Sodium -86.7%
Contains more Iron +76.3%
Contains more Phosphorus +44.9%
Contains more Zinc +52.3%
Contains more Manganese +206.4%
Contains more Selenium +1966.7%
Equal in Magnesium - 37
Equal in Copper - 0.266

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
8
:
2
Coconut milk
Coconut milk
Contains more Vitamin A +∞%
Contains more Vitamin E +186.7%
Contains more Vitamin B1 +96.2%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +147.6%
Contains more Vitamin B5 +130.6%
Contains more Vitamin B6 +521.2%
Contains more Vitamin K +59400%
Contains more Vitamin C +366.7%
Contains more Folate +300%
Prunes
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Coconut milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 10% 7% 0% 15% 11% 8% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +186.7%
Contains more Vitamin B1 +96.2%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +147.6%
Contains more Vitamin B5 +130.6%
Contains more Vitamin B6 +521.2%
Contains more Vitamin K +59400%
Contains more Vitamin C +366.7%
Contains more Folate +300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
2
:
3
Coconut milk
Coconut milk
Contains more Carbs +1053.1%
Contains more Other +271.8%
Contains more Fats +6173.7%
Contains more Water +118.7%
Equal in Protein - 2.29
Prunes
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Coconut milk
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 Carbs +1053.1%
Contains more Other +271.8%
Contains more Fats +6173.7%
Contains more Water +118.7%
Equal in Protein - 2.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
1
:
2
Coconut milk
Coconut milk
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +1813.2%
Contains more Polyunsaturated fat +321%
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Coconut milk
94% 5%
Saturated Fat: 21.14 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 0.261 g
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +1813.2%
Contains more Polyunsaturated fat +321%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Coconut milk Opinion
Net carbs 56.78g 3.34g Prunes
Protein 2.18g 2.29g Coconut milk
Fats 0.38g 23.84g Coconut milk
Carbs 63.88g 5.54g Prunes
Calories 240kcal 230kcal Prunes
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 38.13g 3.34g Coconut milk
Fiber 7.1g 2.2g Prunes
Calcium 43mg 16mg Prunes
Iron 0.93mg 1.64mg Coconut milk
Magnesium 41mg 37mg Prunes
Phosphorus 69mg 100mg Coconut milk
Potassium 732mg 263mg Prunes
Sodium 2mg 15mg Prunes
Zinc 0.44mg 0.67mg Coconut milk
Copper 0.281mg 0.266mg Prunes
Manganese 0.299mg 0.916mg Coconut milk
Selenium 0.3µg 6.2µg Coconut milk
Vitamin A 781IU 0IU Prunes
Vitamin A RAE 39µg 0µg Prunes
Vitamin E 0.43mg 0.15mg Prunes
Vitamin C 0.6mg 2.8mg Coconut milk
Vitamin B1 0.051mg 0.026mg Prunes
Vitamin B2 0.186mg 0mg Prunes
Vitamin B3 1.882mg 0.76mg Prunes
Vitamin B5 0.422mg 0.183mg Prunes
Vitamin B6 0.205mg 0.033mg Prunes
Folate 4µg 16µg Coconut milk
Vitamin K 59.5µg 0.1µg Prunes
Tryptophan 0.025mg 0.027mg Coconut milk
Threonine 0.049mg 0.083mg Coconut milk
Isoleucine 0.041mg 0.09mg Coconut milk
Leucine 0.066mg 0.17mg Coconut milk
Lysine 0.05mg 0.101mg Coconut milk
Methionine 0.016mg 0.043mg Coconut milk
Phenylalanine 0.052mg 0.116mg Coconut milk
Valine 0.056mg 0.139mg Coconut milk
Histidine 0.027mg 0.053mg Coconut milk
Saturated Fat 0.088g 21.14g Prunes
Monounsaturated Fat 0.053g 1.014g Coconut milk
Polyunsaturated fat 0.062g 0.261g Coconut milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Coconut milk
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
31%
Prunes
5%
Coconut milk
Minerals Daily Need Coverage Score
32%
Prunes
42%
Coconut milk

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 21.052g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 68)
Which food is cheaper?
Prunes
Prunes is cheaper (difference - $2)
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Coconut milk
Coconut milk is lower in Sugar (difference - 34.79g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.