Coconut oil vs. Rum — In-Depth Nutrition Comparison
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What are the differences between coconut oil and rum?
- Coconut oil is higher in monounsaturated fat and polyunsaturated fat, yet rum is higher in copper.
- Coconut oil's daily need coverage for saturated fat is 412% more.
- The amount of saturated fat in rum is lower.
We used Oil, coconut and Alcoholic beverage, distilled, rum, 80 proof types in this article.
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.
| Contains more CalciumCalcium | +∞% |
| Contains less SodiumSodium | -100% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +140% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +250% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
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 EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
99.06 g
Carbs:
0 g
Water:
0.03 g
Other:
0.91 g
Protein:
0 g
Fats:
0 g
Carbs:
0 g
Water:
66.6 g
Other:
33.4 g
| Contains more FatsFats | +∞% |
| Contains more WaterWater | +221900% |
| Contains more OtherOther | +3570.3% |
~equal in
Protein
~0g
~equal in
Carbs
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 82.475g | 0g | 375% |
| Fats | 99.06g | 0g | 152% |
| Calories | 892kcal | 231kcal | 33% |
| Monounsaturated fat | 6.332g | 0g | 16% |
| Polyunsaturated fat | 1.702g | 0g | 11% |
| Copper | 0mg | 0.05mg | 6% |
| Vitamin K | 0.6µg | 0µg | 1% |
| Vitamin B1 | 0mg | 0.008mg | 1% |
| Manganese | 0mg | 0.018mg | 1% |
| Vitamin E | 0.11mg | 0mg | 1% |
| Phosphorus | 0mg | 5mg | 1% |
| Iron | 0.05mg | 0.12mg | 1% |
| Calcium | 1mg | 0mg | 0% |
| Potassium | 0mg | 2mg | 0% |
| Zinc | 0.02mg | 0.07mg | 0% |
| Sodium | 0mg | 1mg | 0% |
| Trans fat | 0.028g | 0g | N/A |
| Choline | 0.3mg | 0mg | 0% |
| Omega-3 - ALA | 0.019g | N/A | |
| Omega-6 - Linoleic acid | 1.676g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Glycemic Index diet | Equal | |
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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%
0%
Minerals Daily Need Coverage Score
0%
3%
Comparison summary
Which food is lower in Saturated fat?
Rum is lower in Saturated fat (difference - 82.475g)
Which food is cheaper?
Rum is cheaper (difference - $2.2)
Which food is richer in minerals?
Rum is relatively richer in minerals
Which food contains less Sodium?
Coconut oil contains less Sodium (difference - 1mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
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.