Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Corn raw
  5. Compare
  6. Corn raw vs. Coconut

Corn raw vs. Coconut — In-Depth Nutrition Comparison

Compare

Differences between corn raw and coconut

  • Corn raw has more vitamin B5, vitamin B3, and vitamin B1, while coconut has more manganese, copper, fiber, iron, selenium, and zinc.
  • Coconut's daily need coverage for saturated fat is 147% higher.
  • Coconut contains 3 times less vitamin B3 than corn raw. Corn raw contains 1.77mg of vitamin B3, while coconut contains 0.54mg.
  • The amount of saturated fat in corn raw is lower.

The food types used in this comparison are Corn, sweet, yellow, raw and Nuts, coconut meat, raw.

Infographic

Corn raw vs Coconut 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
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%
Contains more MagnesiumMagnesium +15.6%
Contains less SodiumSodium -25%
Contains more CalciumCalcium +600%
Contains more PotassiumPotassium +31.9%
Contains more IronIron +367.3%
Contains more CopperCopper +705.6%
Contains more ZincZinc +139.1%
Contains more PhosphorusPhosphorus +27%
Contains more ManganeseManganese +820.2%
Contains more SeleniumSelenium +1583.3%

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
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%
Contains more Vitamin CVitamin C +106.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +134.8%
Contains more Vitamin B2Vitamin B2 +175%
Contains more Vitamin B3Vitamin B3 +227.8%
Contains more Vitamin B5Vitamin B5 +139%
Contains more Vitamin B6Vitamin B6 +72.2%
Contains more Vitamin KVitamin K +50%
Contains more FolateFolate +61.5%
Contains more CholineCholine +90.1%
Contains more Vitamin EVitamin E +242.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn raw Coconut DV% diff.
Saturated fat 0.325g 29.698g 134%
Manganese 0.163mg 1.5mg 58%
Fats 1.35g 33.49g 49%
Copper 0.054mg 0.435mg 42%
Fiber 2g 9g 28%
Iron 0.52mg 2.43mg 24%
Selenium 0.6µg 10.1µg 17%
Calories 86kcal 354kcal 13%
Vitamin B5 0.717mg 0.3mg 8%
Vitamin B3 1.77mg 0.54mg 8%
Vitamin B1 0.155mg 0.066mg 7%
Zinc 0.46mg 1.1mg 6%
Vitamin C 6.8mg 3.3mg 4%
Folate 42µg 26µg 4%
Vitamin B6 0.093mg 0.054mg 3%
Vitamin B2 0.055mg 0.02mg 3%
Phosphorus 89mg 113mg 3%
Potassium 270mg 356mg 3%
Monounsaturated fat 0.432g 1.425g 2%
Starch 5.7g 2%
Fructose 1.94g 2%
Choline 23mg 12.1mg 2%
Polyunsaturated fat 0.487g 0.366g 1%
Vitamin E 0.07mg 0.24mg 1%
Calcium 2mg 14mg 1%
Magnesium 37mg 32mg 1%
Carbs 18.7g 15.23g 1%
Vitamin A 9µg 0µg 1%
Protein 3.27g 3.33g 0%
Net carbs 16.7g 6.23g N/A
Sugar 6.26g 6.23g N/A
Sodium 15mg 20mg 0%
Vitamin K 0.3µg 0.2µg 0%
Tryptophan 0.023mg 0.039mg 0%
Threonine 0.129mg 0.121mg 0%
Isoleucine 0.129mg 0.131mg 0%
Leucine 0.348mg 0.247mg 0%
Lysine 0.137mg 0.147mg 0%
Methionine 0.067mg 0.062mg 0%
Phenylalanine 0.15mg 0.169mg 0%
Valine 0.185mg 0.202mg 0%
Histidine 0.089mg 0.077mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more CarbsCarbs +22.8%
Contains more WaterWater +61.8%
Contains more FatsFats +2380.7%
Contains more OtherOther +52.4%
~equal in Protein ~3.33g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Poly. FatPolyunsaturated fat +33.1%
Contains more Mono. FatMonounsaturated fat +229.9%

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/nutrients
  2. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.