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  6. Coconut vs. Rum

Coconut vs. Rum — In-Depth Nutrition Comparison

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The main differences between Coconut and Rum

  • Rum contains less Manganese, Copper, Fiber, Iron, Selenium, Phosphorus, Potassium, Zinc, and Magnesium than Coconut.
  • Daily need coverage for Saturated Fat from Coconut is 148% higher.
  • Rum is lower in Saturated Fat.

Food types used in this article are Nuts, coconut meat, raw and Alcoholic beverage, distilled, rum, 80 proof.

Infographic

Coconut vs Rum 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
9
:
1
Rum
Rum
Contains more Calcium +∞%
Contains more Iron +1925%
Contains more Magnesium +∞%
Contains more Phosphorus +2160%
Contains more Potassium +17700%
Contains more Zinc +1471.4%
Contains more Copper +770%
Contains more Manganese +8233.3%
Contains more Selenium +∞%
Contains less Sodium -95%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Rum
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 5% 0% 3% 1% 1% 2% 17% 3% 0%
Contains more Calcium +∞%
Contains more Iron +1925%
Contains more Magnesium +∞%
Contains more Phosphorus +2160%
Contains more Potassium +17700%
Contains more Zinc +1471.4%
Contains more Copper +770%
Contains more Manganese +8233.3%
Contains more Selenium +∞%
Contains less Sodium -95%

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
Rum
Rum
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +725%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
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%
Rum
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% 2% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +725%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut
Coconut
3
:
2
Rum
Rum
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Carbs +∞%
Contains more Water +41.7%
Contains more Other +3379.2%
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
Rum
67% 33%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 66.6 g
Other: 33.4 g
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Carbs +∞%
Contains more Water +41.7%
Contains more Other +3379.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut Rum
Lower in Sugar ok
Lower in Sodium 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 Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Coconut Rum Opinion
Net carbs 6.23g 0g Coconut
Protein 3.33g 0g Coconut
Fats 33.49g 0g Coconut
Carbs 15.23g 0g Coconut
Calories 354kcal 231kcal Coconut
Sugar 6.23g 0g Rum
Fiber 9g 0g Coconut
Calcium 14mg 0mg Coconut
Iron 2.43mg 0.12mg Coconut
Magnesium 32mg 0mg Coconut
Phosphorus 113mg 5mg Coconut
Potassium 356mg 2mg Coconut
Sodium 20mg 1mg Rum
Zinc 1.1mg 0.07mg Coconut
Copper 0.435mg 0.05mg Coconut
Manganese 1.5mg 0.018mg Coconut
Selenium 10.1µg 0µg Coconut
Vitamin E 0.24mg 0mg Coconut
Vitamin C 3.3mg 0mg Coconut
Vitamin B1 0.066mg 0.008mg Coconut
Vitamin B2 0.02mg 0mg Coconut
Vitamin B3 0.54mg 0mg Coconut
Vitamin B5 0.3mg 0mg Coconut
Vitamin B6 0.054mg 0mg Coconut
Folate 26µg 0µg Coconut
Vitamin K 0.2µg 0µg Coconut
Tryptophan 0.039mg 0mg Coconut
Threonine 0.121mg 0mg Coconut
Isoleucine 0.131mg 0mg Coconut
Leucine 0.247mg 0mg Coconut
Lysine 0.147mg 0mg Coconut
Methionine 0.062mg 0mg Coconut
Phenylalanine 0.169mg 0mg Coconut
Valine 0.202mg 0mg Coconut
Histidine 0.077mg 0mg Coconut
Saturated Fat 29.698g 0g Rum
Monounsaturated Fat 1.425g 0g Coconut
Polyunsaturated fat 0.366g 0g Coconut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Rum
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%
Rum
Minerals Daily Need Coverage Score
63%
Coconut
3%
Rum

Comparison summary

Which food is lower in Sugar?
Rum
Rum is lower in Sugar (difference - 6.23g)
Which food contains less Sodium?
Rum
Rum contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Rum
Rum is lower in Saturated Fat (difference - 29.698g)
Which food is lower in glycemic index?
Rum
Rum is lower in glycemic index (difference - 59)
Which food is cheaper?
Rum
Rum is cheaper (difference - $2.6)
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. Rum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174817/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.