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  6. Coconut vs. Marshmallow

Coconut vs. Marshmallow — In-Depth Nutrition Comparison

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Significant differences between coconut and marshmallow

  • The amount of manganese, copper, fiber, iron, selenium, phosphorus, potassium, zinc, and magnesium in coconut is higher than in marshmallow.
  • Coconut covers your daily saturated fat needs 148% more than marshmallow.
  • Marshmallow has 188 times less manganese than coconut. Coconut has 1.5mg of manganese, while marshmallow has 0.008mg.
  • Marshmallow contains less saturated fat.

Specific food types used in this comparison are Nuts, coconut meat, raw and Candies, marshmallows.

Infographic

Coconut vs Marshmallow 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.
Coconut
Coconut
10
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 1.4% 0.9% 0.44% 8.6% 32% 1.1% 3.4% 10% 1% 9.3%
Contains more MagnesiumMagnesium +1500%
Contains more CalciumCalcium +366.7%
Contains more PotassiumPotassium +7020%
Contains more IronIron +956.5%
Contains more CopperCopper +348.5%
Contains more ZincZinc +2650%
Contains more PhosphorusPhosphorus +1312.5%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +18650%
Contains more SeleniumSelenium +494.1%

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.
Coconut
Coconut
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 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% 0.25% 0.23% 1.5% 0.3% 0.69% 0% 0% 0.75% 0.05%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +6500%
Contains more Vitamin B2Vitamin B2 +1900%
Contains more Vitamin B3Vitamin B3 +592.3%
Contains more Vitamin B5Vitamin B5 +5900%
Contains more Vitamin B6Vitamin B6 +1700%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2500%
Contains more CholineCholine +12000%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Marshmallow DV% diff.
Saturated fat 29.698g 0.056g 135%
Manganese 1.5mg 0.008mg 65%
Fats 33.49g 0.2g 51%
Copper 0.435mg 0.097mg 38%
Fiber 9g 0.1g 36%
Iron 2.43mg 0.23mg 28%
Carbs 15.23g 81.3g 22%
Selenium 10.1µg 1.7µg 15%
Phosphorus 113mg 8mg 15%
Zinc 1.1mg 0.04mg 10%
Potassium 356mg 5mg 10%
Magnesium 32mg 2mg 7%
Folate 26µg 1µg 6%
Vitamin B5 0.3mg 0.005mg 6%
Vitamin B1 0.066mg 0.001mg 5%
Vitamin C 3.3mg 0mg 4%
Vitamin B6 0.054mg 0.003mg 4%
Sodium 20mg 80mg 3%
Monounsaturated fat 1.425g 0.08g 3%
Protein 3.33g 1.8g 3%
Vitamin B3 0.54mg 0.078mg 3%
Choline 12.1mg 0.1mg 2%
Polyunsaturated fat 0.366g 0.047g 2%
Calories 354kcal 318kcal 2%
Vitamin E 0.24mg 0mg 2%
Vitamin B2 0.02mg 0.001mg 1%
Calcium 14mg 3mg 1%
Net carbs 6.23g 81.2g N/A
Sugar 6.23g 57.56g N/A
Vitamin K 0.2µg 0µg 0%
Tryptophan 0.039mg 0mg 0%
Threonine 0.121mg 0.035mg 0%
Isoleucine 0.131mg 0.028mg 0%
Leucine 0.247mg 0.066mg 0%
Lysine 0.147mg 0.077mg 0%
Methionine 0.062mg 0.015mg 0%
Phenylalanine 0.169mg 0.042mg 0%
Valine 0.202mg 0.05mg 0%
Histidine 0.077mg 0.017mg 0%

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
2% 81% 16%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 81.3 g
Water: 16.4 g
Other: 0.3 g
Contains more ProteinProtein +85%
Contains more FatsFats +16645%
Contains more WaterWater +186.5%
Contains more OtherOther +220%
Contains more CarbsCarbs +433.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
31% 44% 26%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +1681.3%
Contains more Poly. FatPolyunsaturated fat +678.7%
Contains less Sat. FatSaturated fat -99.8%

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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. Marshmallow - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167995/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.