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Marshmallow vs. Coconut — In-Depth Nutrition Comparison

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Significant differences between marshmallow and coconut

  • 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 contains less saturated fat.

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

Infographic

Marshmallow 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 1.4% 0.9% 0.44% 8.6% 32% 1.1% 3.4% 10% 1% 9.3%
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%
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.
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%
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%
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

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marshmallow Coconut
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
0%
Marshmallow
8%
Coconut
Minerals Daily Need Coverage Score
7%
Marshmallow
63%
Coconut

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