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.
Detailed nutritional comparison of coconut and yellow corn is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Coconut src
Image of Yellow Corn src

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) .

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G Water G
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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.