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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
:
0
Marshmallow
Marshmallow
Contains more Calcium +366.7%
Contains more Iron +956.5%
Contains more Magnesium +1500%
Contains more Phosphorus +1312.5%
Contains more Potassium +7020%
Contains less Sodium -75%
Contains more Zinc +2650%
Contains more Copper +348.5%
Contains more Manganese +18650%
Contains more Selenium +494.1%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Marshmallow
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 9% 2% 4% 1% 11% 2% 33% 2% 10%
Contains more Calcium +366.7%
Contains more Iron +956.5%
Contains more Magnesium +1500%
Contains more Phosphorus +1312.5%
Contains more Potassium +7020%
Contains less Sodium -75%
Contains more Zinc +2650%
Contains more Copper +348.5%
Contains more Manganese +18650%
Contains more Selenium +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
9
:
0
Marshmallow
Marshmallow
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +6500%
Contains more Vitamin B2 +1900%
Contains more Vitamin B3 +592.3%
Contains more Vitamin B5 +5900%
Contains more Vitamin B6 +1700%
Contains more Folate +2500%
Contains more Vitamin K +∞%
Coconut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Marshmallow
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 1% 2% 1% 1% 1% 0% 0%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +6500%
Contains more Vitamin B2 +1900%
Contains more Vitamin B3 +592.3%
Contains more Vitamin B5 +5900%
Contains more Vitamin B6 +1700%
Contains more Folate +2500%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut
Coconut
4
:
1
Marshmallow
Marshmallow
Contains more Protein +85%
Contains more Fats +16645%
Contains more Water +186.5%
Contains more Other +220%
Contains more Carbs +433.8%
Coconut
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Marshmallow
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 Protein +85%
Contains more Fats +16645%
Contains more Water +186.5%
Contains more Other +220%
Contains more Carbs +433.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut
Coconut
2
:
1
Marshmallow
Marshmallow
Contains more Monounsaturated Fat +1681.3%
Contains more Polyunsaturated fat +678.7%
Contains less Saturated Fat -99.8%
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Marshmallow
31% 44% 26%
Saturated Fat: 0.056 g
Monounsaturated Fat: 0.08 g
Polyunsaturated fat: 0.047 g
Contains more Monounsaturated Fat +1681.3%
Contains more Polyunsaturated fat +678.7%
Contains less Saturated 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 Marshmallow
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Marshmallow
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
0%
Marshmallow
Minerals Daily Need Coverage Score
63%
Coconut
7%
Marshmallow

Comparison summary

Which food is lower in Saturated Fat?
Marshmallow
Marshmallow is lower in Saturated Fat (difference - 29.642g)
Which food is cheaper?
Marshmallow
Marshmallow is cheaper (difference - $0.1)
Which food is lower in Sugar?
Coconut
Coconut is lower in Sugar (difference - 51.33g)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 60mg)
Which food is lower in glycemic index?
Coconut
Coconut is lower in glycemic index (difference - 3)
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. 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.