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Coconut oil vs. Succotash — In-Depth Nutrition Comparison

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Important differences between coconut oil and succotash

  • Coconut oil has less manganese, iron, copper, vitamin B1, vitamin C, phosphorus, fiber, magnesium, and potassium.
  • Coconut oil's daily need coverage for saturated fat is 411% more.
  • Succotash is lower in saturated fat.

The food varieties used in the comparison are Oil, coconut and Succotash, (corn and limas), raw.

Infographic

Coconut oil vs Succotash 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 34% 5.4% 33% 69% 62% 17% 48% 0.52% 90% 3.3%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +1700%
Contains more PotassiumPotassium +∞%
Contains more IronIron +3560%
Contains more CopperCopper +∞%
Contains more ZincZinc +2950%
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%
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 50% 5% 0% 0% 52% 19% 30% 7.7% 30% 0% 0% 30% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
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 FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
5% 20% 73%
Protein: 5.03 g
Fats: 1.02 g
Carbs: 19.59 g
Water: 73.1 g
Other: 1.26 g
Contains more FatsFats +9611.8%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +243566.7%
Contains more OtherOther +38.5%

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
22% 23% 56%
Saturated fat: Sat. Fat 0.19 g
Monounsaturated fat: Mono. Fat 0.198 g
Polyunsaturated fat: Poly. Fat 0.489 g
Contains more Mono. FatMonounsaturated fat +3098%
Contains more Poly. FatPolyunsaturated fat +248.1%
Contains less Sat. FatSaturated fat -99.8%

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 Succotash
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Coconut oil Succotash DV% diff.
Saturated fat 82.475g 0.19g 374%
Fats 99.06g 1.02g 151%
Calories 892kcal 99kcal 40%
Manganese 0mg 0.688mg 30%
Iron 0.05mg 1.83mg 22%
Copper 0mg 0.186mg 21%
Vitamin C 0mg 15.1mg 17%
Vitamin B1 0mg 0.208mg 17%
Phosphorus 0mg 113mg 16%
Monounsaturated fat 6.332g 0.198g 15%
Fiber 0g 3.8g 15%
Magnesium 0mg 48mg 11%
Potassium 0mg 369mg 11%
Folate 0µg 40µg 10%
Vitamin B6 0mg 0.13mg 10%
Protein 0g 5.03g 10%
Vitamin B3 0mg 1.587mg 10%
Polyunsaturated fat 1.702g 0.489g 8%
Carbs 0g 19.59g 7%
Vitamin B2 0mg 0.082mg 6%
Zinc 0.02mg 0.61mg 5%
Vitamin B5 0mg 0.128mg 3%
Vitamin A 0µg 15µg 2%
Calcium 1mg 18mg 2%
Vitamin E 0.11mg 1%
Vitamin K 0.6µg 1%
Selenium 0µg 0.6µg 1%
Net carbs 0g 15.79g N/A
Sodium 0mg 4mg 0%
Trans fat 0.028g 0g N/A
Choline 0.3mg 0%
Tryptophan 0mg 0.056mg 0%
Threonine 0mg 0.209mg 0%
Isoleucine 0mg 0.284mg 0%
Leucine 0mg 0.443mg 0%
Lysine 0mg 0.295mg 0%
Methionine 0mg 0.068mg 0%
Phenylalanine 0mg 0.243mg 0%
Valine 0mg 0.306mg 0%
Histidine 0mg 0.16mg 0%
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 Succotash
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
17%
Succotash
Minerals Daily Need Coverage Score
0%
Coconut oil
36%
Succotash

Comparison summary

Which food is lower in Sugar?
Succotash
Succotash is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Succotash
Succotash is lower in Saturated fat (difference - 82.285g)
Which food is lower in glycemic index?
Succotash
Succotash is lower in glycemic index (difference - 0)
Which food is cheaper?
Succotash
Succotash is cheaper (difference - $2.2)
Which food is richer in minerals?
Succotash
Succotash is relatively richer in minerals
Which food is richer in vitamins?
Succotash
Succotash is relatively richer in vitamins
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 4mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Succotash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169300/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.