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Coconut oil vs. Pudding — In-Depth Nutrition Comparison

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What are the main differences between coconut oil and pudding?

  • Pudding has more vitamin B12, phosphorus, copper, vitamin B2, calcium, vitamin D, selenium, and vitamin B5 than coconut oil.
  • Coconut oil's daily need coverage for saturated fat is 403% higher.
  • Pudding is lower in saturated fat.
  • Pudding has a higher glycemic index (47) than coconut oil (0).

We used Oil, coconut and Puddings, chocolate, dry mix, regular, prepared with whole milk types in this comparison.

Infographic

Coconut oil vs Pudding 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.
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 14% 32% 13% 13% 37% 13% 37% 13% 13% 20%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +10500%
Contains more PotassiumPotassium +∞%
Contains more IronIron +580%
Contains more CopperCopper +∞%
Contains more ZincZinc +2300%
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%
Pudding
10
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% 13% 1.2% 17% 9.5% 36% 2.5% 20% 6.9% 39% 0.75% 3% 6.2%
Contains more Vitamin EVitamin E +83.3%
Contains more Vitamin KVitamin K +100%
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 +3666.7%
~equal in Vitamin C ~0mg

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
3% 3% 20% 73%
Protein: 3.16 g
Fats: 3.15 g
Carbs: 19.64 g
Water: 73.13 g
Other: 0.92 g
Contains more FatsFats +3044.8%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +243666.7%
~equal in Other ~0.92g

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
64% 29% 6%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 0.819 g
Polyunsaturated fat: Poly. Fat 0.18 g
Contains more Mono. FatMonounsaturated fat +673.1%
Contains more Poly. FatPolyunsaturated fat +845.6%
Contains less Sat. FatSaturated fat -97.8%

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 Pudding
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 Pudding DV% diff.
Saturated fat 82.475g 1.81g 367%
Fats 99.06g 3.15g 148%
Calories 892kcal 120kcal 39%
Monounsaturated fat 6.332g 0.819g 14%
Vitamin B12 0µg 0.31µg 13%
Phosphorus 0mg 87mg 12%
Vitamin B2 0mg 0.157mg 12%
Copper 0mg 0.111mg 12%
Calcium 1mg 106mg 11%
Polyunsaturated fat 1.702g 0.18g 10%
Carbs 0g 19.64g 7%
Vitamin B5 0mg 0.326mg 7%
Selenium 0µg 3.7µg 7%
Protein 0g 3.16g 6%
Vitamin D 0µg 1.1µg 6%
Vitamin D 0IU 44IU 6%
Magnesium 0mg 20mg 5%
Zinc 0.02mg 0.48mg 4%
Vitamin A 0µg 39µg 4%
Manganese 0mg 0.097mg 4%
Iron 0.05mg 0.34mg 4%
Potassium 0mg 150mg 4%
Sodium 0mg 98mg 4%
Cholesterol 0mg 9mg 3%
Fiber 0g 0.8g 3%
Vitamin B1 0mg 0.038mg 3%
Choline 0.3mg 11.3mg 2%
Vitamin B6 0mg 0.03mg 2%
Folate 0µg 4µg 1%
Vitamin B3 0mg 0.133mg 1%
Caffeine 0mg 2mg 1%
Net carbs 0g 18.84g N/A
Sugar 0g 11.96g N/A
Vitamin E 0.11mg 0.06mg 0%
Vitamin K 0.6µg 0.3µg 0%
Trans fat 0.028g 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 Pudding
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
12%
Pudding
Minerals Daily Need Coverage Score
0%
Coconut oil
21%
Pudding

Comparison summary

Which food is lower in Saturated fat?
Pudding
Pudding is lower in Saturated fat (difference - 80.665g)
Which food is cheaper?
Pudding
Pudding is cheaper (difference - $0.2)
Which food is richer in minerals?
Pudding
Pudding is relatively richer in minerals
Which food is richer in vitamins?
Pudding
Pudding is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut oil
Coconut oil is lower in Cholesterol (difference - 9mg)
Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 11.96g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 98mg)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 47)

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. Pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169604/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.