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Coconut vs. Corn syrup — In-Depth Nutrition Comparison

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Summary of differences between coconut and corn syrup

  • Corn syrup has less manganese, copper, fiber, iron, phosphorus, selenium, zinc, potassium, and folate than coconut.
  • Coconut covers your daily need for saturated fat, 148% more than corn syrup.
  • Corn syrup has less saturated fat.
  • The glycemic index of corn syrup is higher.

These are the specific foods used in this comparison Nuts, coconut meat, raw and Syrups, corn, dark.

Infographic

Coconut vs Corn syrup 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 5.4% 3.9% 14% 18% 1.1% 4.7% 20% 13% 16%
Contains more MagnesiumMagnesium +300%
Contains more PotassiumPotassium +709.1%
Contains more IronIron +556.8%
Contains more CopperCopper +720.8%
Contains more ZincZinc +2650%
Contains more PhosphorusPhosphorus +927.3%
Contains less SodiumSodium -87.1%
Contains more ManganeseManganese +1400%
Contains more SeleniumSelenium +248.3%
Contains more CalciumCalcium +28.6%

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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% 0% 0% 2.8% 2.1% 0.38% 1.4% 2.1% 0% 0% 0% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B2Vitamin B2 +122.2%
Contains more Vitamin B3Vitamin B3 +2600%
Contains more Vitamin B5Vitamin B5 +1204.3%
Contains more Vitamin B6Vitamin B6 +500%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~13.3mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
78% 22%
Protein: 0 g
Fats: 0 g
Carbs: 77.59 g
Water: 22.01 g
Other: 0.4 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more WaterWater +113.5%
Contains more OtherOther +140%
Contains more CarbsCarbs +409.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut Corn syrup DV% diff.
Saturated fat 29.698g 0g 135%
Manganese 1.5mg 0.1mg 61%
Fats 33.49g 0g 52%
Copper 0.435mg 0.053mg 42%
Fiber 9g 0g 36%
Iron 2.43mg 0.37mg 26%
Carbs 15.23g 77.59g 21%
Phosphorus 113mg 11mg 15%
Selenium 10.1µg 2.9µg 13%
Zinc 1.1mg 0.04mg 10%
Potassium 356mg 44mg 9%
Protein 3.33g 0g 7%
Folate 26µg 0µg 7%
Vitamin B5 0.3mg 0.023mg 6%
Magnesium 32mg 8mg 6%
Sodium 20mg 155mg 6%
Vitamin B1 0.066mg 0.011mg 5%
Monounsaturated fat 1.425g 0g 4%
Vitamin C 3.3mg 0mg 4%
Vitamin B6 0.054mg 0.009mg 3%
Calories 354kcal 286kcal 3%
Vitamin B3 0.54mg 0.02mg 3%
Vitamin E 0.24mg 0mg 2%
Polyunsaturated fat 0.366g 0g 2%
Vitamin B2 0.02mg 0.009mg 1%
Net carbs 6.23g 77.59g N/A
Calcium 14mg 18mg 0%
Sugar 6.23g 77.59g N/A
Vitamin K 0.2µg 0µg 0%
Choline 12.1mg 13.3mg 0%
Tryptophan 0.039mg 0%
Threonine 0.121mg 0%
Isoleucine 0.131mg 0%
Leucine 0.247mg 0%
Lysine 0.147mg 0%
Methionine 0.062mg 0%
Phenylalanine 0.169mg 0%
Valine 0.202mg 0%
Histidine 0.077mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Corn syrup
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
8%
Coconut
1%
Corn syrup
Minerals Daily Need Coverage Score
63%
Coconut
10%
Corn syrup

Comparison summary

Which food is lower in Saturated fat?
Corn syrup
Corn syrup is lower in Saturated fat (difference - 29.698g)
Which food is lower in Sugar?
Coconut
Coconut is lower in Sugar (difference - 71.36g)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 135mg)
Which food is lower in glycemic index?
Coconut
Coconut is lower in glycemic index (difference - 31)
Which food is cheaper?
Coconut
Coconut is cheaper (difference - $0.2)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food is richer in vitamins?
Coconut
Coconut is relatively richer in vitamins
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Corn syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168836/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.