Coconut vs. Yellow Corn
Nutrition comparison of Coconut and Cooked Yellow Corn
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut and yellow corn:
- Both yellow corn and coconut are high in dietary fiber and potassium.
- Coconut is a great source of iron.
- Yellow corn has more riboflavin, niacin, pantothenic acid and Vitamin B6.
USDA sources for nutritional information: Coconut (Nuts, coconut meat, raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut is high in calories and yellow corn has 73% less calories than coconut - yellow corn has 96 calories per 100 grams and coconut has 354 calories.
For macronutrient ratios, coconut is lighter in protein, much lighter in carbs and much heavier in fat compared to yellow corn per calorie. Coconut has a macronutrient ratio of 4:16:80 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut | Yellow Corn | |
|---|---|---|
| Protein | 4% | 12% |
| Carbohydrates | 16% | 76% |
| Fat | 80% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Yellow corn and coconut contain similar amounts of carbs - yellow corn has 21g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.
dietary fiber
Both yellow corn and coconut are high in dietary fiber. Coconut has 275% more dietary fiber than yellow corn - yellow corn has 2.4g of dietary fiber per 100 grams and coconut has 9g of dietary fiber.
sugar
Yellow corn and coconut contain similar amounts of sugar - yellow corn has 4.5g of sugar per 100 grams and coconut has 6.2g of sugar.
Protein
protein
Yellow corn and coconut contain similar amounts of protein - yellow corn has 3.4g of protein per 100 grams and coconut has 3.3g of protein.
Fat
saturated fat
Coconut is high in saturated fat and yellow corn has 99% less saturated fat than coconut - yellow corn has 0.2g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.
Vitamins
Vitamin C
Yellow corn and coconut contain similar amounts of Vitamin C - yellow corn has 5.5mg of Vitamin C per 100 grams and coconut has 3.3mg of Vitamin C.
Vitamin A
Yellow corn has more Vitamin A than coconut - yellow corn has 13ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Yellow corn and coconut contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and coconut has 0.24mg of Vitamin E.
Vitamin K
Yellow corn and coconut contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and coconut has 0.2ug of Vitamin K.
The B Vitamins
Yellow corn has more riboflavin, niacin, pantothenic acid and Vitamin B6. Both coconut and yellow corn contain significant amounts of thiamin and folate.
| Coconut | Yellow Corn | |
|---|---|---|
| Thiamin | 0.066 MG | 0.093 MG |
| Riboflavin | 0.02 MG | 0.057 MG |
| Niacin | 0.54 MG | 1.683 MG |
| Pantothenic acid | 0.3 MG | 0.792 MG |
| Vitamin B6 | 0.054 MG | 0.139 MG |
| Folate | 26 UG | 23 UG |
Minerals
calcium
Coconut has 367% more calcium than yellow corn - yellow corn has 3mg of calcium per 100 grams and coconut has 14mg of calcium.
iron
Coconut is a great source of iron and it has 440% more iron than yellow corn - yellow corn has 0.45mg of iron per 100 grams and coconut has 2.4mg of iron.
potassium
Both yellow corn and coconut are high in potassium. Coconut has 63% more potassium than yellow corn - yellow corn has 218mg of potassium per 100 grams and coconut has 356mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both coconut and yellow corn contain significant amounts of linoleic acid.
| Coconut | Yellow Corn | |
|---|---|---|
| linoleic acid | 0.366 G | 0.586 G |
| Total | 0.366 G | 0.586 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Coconut (Nuts, coconut meat, raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Coconut g
()
|
Daily Values (%) |
Cooked Yellow Corn g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does yellow corn or coconut contain more calories in 100 grams?Coconut is high in calories and yellow corn has 70% less calories than coconut - yellow corn has 96 calories in 100g and coconut has 354 calories.
Does yellow corn or coconut have more carbohydrates?
By weight, yellow corn and coconut contain similar amounts of carbs - yellow corn has 21g of carbs for 100g and coconut has 15.2g of carbohydrates.
Does yellow corn or coconut contain more potassium?
Both yellow corn and coconut are high in potassium. Coconut has 60% more potassium than yellow corn - yellow corn has 218mg of potassium in 100 grams and coconut has 356mg of potassium.