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Coconut oil vs. Custard — In-Depth Nutrition Comparison

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What are the differences between coconut oil and custard?

  • Custard is richer than coconut oil in vitamin B12, phosphorus, vitamin B2, vitamin B5, calcium, selenium, vitamin D, and potassium.
  • Coconut oil's daily need coverage for saturated fat is 402% more.
  • The amount of saturated fat in custard is lower.
  • The glycemic index of coconut oil is lower.

We used Oil, coconut and Egg custards, dry mix, prepared with whole milk types in this article.

Infographic

Coconut oil vs Custard infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 42% 18% 13% 10% 14% 56% 11% 0.91% 33%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +13800%
Contains more PotassiumPotassium +∞%
Contains more IronIron +580%
Contains more CopperCopper +∞%
Contains more ZincZinc +2450%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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.
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 0% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Custard
11
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 0.33% 17% 1.2% 18% 15% 51% 2.5% 42% 15% 65% 0.5% 6.8% 6.4%
Contains more Vitamin EVitamin E +83.3%
Contains more Vitamin KVitamin K +200%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +3833.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
4% 4% 18% 73%
Protein: 3.99 g
Fats: 4 g
Carbs: 17.6 g
Water: 73.45 g
Other: 0.96 g
Contains more FatsFats +2376.5%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +244733.3%
~equal in Other ~0.96g

Fat Type Comparison

Fat type breakdown side-by-side comparison
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
59% 32% 9%
Saturated fat: Sat. Fat 2.032 g
Monounsaturated fat: Mono. Fat 1.127 g
Polyunsaturated fat: Poly. Fat 0.312 g
Contains more Mono. FatMonounsaturated fat +461.8%
Contains more Poly. FatPolyunsaturated fat +445.5%
Contains less Sat. FatSaturated fat -97.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut oil Custard DV% diff.
Saturated fat 82.475g 2.032g 366%
Fats 99.06g 4g 146%
Calories 892kcal 122kcal 39%
Vitamin B12 0µg 0.52µg 22%
Phosphorus 0mg 130mg 19%
Vitamin B2 0mg 0.22mg 17%
Cholesterol 0mg 51mg 17%
Calcium 1mg 139mg 14%
Vitamin B5 0mg 0.699mg 14%
Monounsaturated fat 6.332g 1.127g 13%
Selenium 0µg 6µg 11%
Polyunsaturated fat 1.702g 0.312g 9%
Protein 0g 3.99g 8%
Vitamin D 0µg 1.2µg 6%
Potassium 0mg 207mg 6%
Vitamin D 0IU 47IU 6%
Carbs 0g 17.6g 6%
Vitamin A 0µg 52µg 6%
Vitamin B1 0mg 0.061mg 5%
Vitamin B6 0mg 0.064mg 5%
Iron 0.05mg 0.34mg 4%
Sodium 0mg 84mg 4%
Zinc 0.02mg 0.51mg 4%
Magnesium 0mg 16mg 4%
Copper 0mg 0.03mg 3%
Folate 0µg 9µg 2%
Choline 0.3mg 11.8mg 2%
Vitamin B3 0mg 0.132mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 0g 17.6g N/A
Sugar 0g 4.82g N/A
Vitamin E 0.11mg 0.06mg 0%
Manganese 0mg 0.007mg 0%
Vitamin K 0.6µg 0.2µg 0%
Trans fat 0.028g N/A
Tryptophan 0mg 0.082mg 0%
Threonine 0mg 0.192mg 0%
Isoleucine 0mg 0.207mg 0%
Leucine 0mg 0.337mg 0%
Lysine 0mg 0.214mg 0%
Methionine 0mg 0.091mg 0%
Phenylalanine 0mg 0.173mg 0%
Valine 0mg 0.233mg 0%
Histidine 0mg 0.092mg 0%
Omega-3 - DHA 0g 0.003g N/A
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut oil Custard
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
0%
Coconut oil
19%
Custard
Minerals Daily Need Coverage Score
0%
Coconut oil
21%
Custard

Comparison summary

Which food is lower in Saturated fat?
Custard
Custard is lower in Saturated fat (difference - 80.443g)
Which food is cheaper?
Custard
Custard is cheaper (difference - $0.7)
Which food is richer in minerals?
Custard
Custard is relatively richer in minerals
Which food is richer in vitamins?
Custard
Custard is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut oil
Coconut oil is lower in Cholesterol (difference - 51mg)
Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 4.82g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 84mg)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 35)

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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/nutrients
  2. Custard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168773/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.