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  6. Coconut milk vs. Maple sugar

Coconut milk vs. Maple sugar — In-Depth Nutrition Comparison

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What are the differences between Coconut milk and Maple sugar?

  • Coconut milk is higher in Copper, Phosphorus, Selenium, and Fiber, yet Maple sugar is higher in Manganese, Zinc, and Calcium.
  • Maple sugar's daily need coverage for Manganese is 152% more.
  • The amount of Saturated Fat in Maple sugar is lower.

We used Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Sugars, maple types in this article.

Infographic

Coconut milk vs Maple sugar 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 milk
Coconut milk
5
:
5
Maple sugar
Maple sugar
Contains more Magnesium +94.7%
Contains more Phosphorus +3233.3%
Contains more Copper +168.7%
Contains more Selenium +675%
Contains more Calcium +462.5%
Contains less Sodium -26.7%
Contains more Zinc +804.5%
Contains more Manganese +382.8%
Equal in Iron - 1.61
Equal in Potassium - 274
Coconut milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 62% 27% 43% 24% 2% 19% 89% 120% 34%
Maple sugar
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 61% 14% 2% 25% 2% 166% 33% 577% 5%
Contains more Magnesium +94.7%
Contains more Phosphorus +3233.3%
Contains more Copper +168.7%
Contains more Selenium +675%
Contains more Calcium +462.5%
Contains less Sodium -26.7%
Contains more Zinc +804.5%
Contains more Manganese +382.8%
Equal in Iron - 1.61
Equal in Potassium - 274

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 milk
Coconut milk
8
:
1
Maple sugar
Maple sugar
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +188.9%
Contains more Vitamin B3 +1800%
Contains more Vitamin B5 +281.3%
Contains more Vitamin B6 +1000%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +∞%
Coconut milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 10% 7% 0% 15% 11% 8% 12% 0% 1%
Maple sugar
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% 3% 3% 1% 3% 1% 0% 0% 0%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +188.9%
Contains more Vitamin B3 +1800%
Contains more Vitamin B5 +281.3%
Contains more Vitamin B6 +1000%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut milk
Coconut milk
3
:
2
Maple sugar
Maple sugar
Contains more Protein +2190%
Contains more Fats +11820%
Contains more Water +745.3%
Contains more Carbs +1540.8%
Contains more Other +12.7%
Coconut milk
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Maple sugar
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more Protein +2190%
Contains more Fats +11820%
Contains more Water +745.3%
Contains more Carbs +1540.8%
Contains more Other +12.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut milk
Coconut milk
2
:
1
Maple sugar
Maple sugar
Contains more Monounsaturated Fat +1484.4%
Contains more Polyunsaturated fat +161%
Contains less Saturated Fat -99.8%
Coconut milk
94% 5%
Saturated Fat: 21.14 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 0.261 g
Maple sugar
18% 32% 50%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.1 g
Contains more Monounsaturated Fat +1484.4%
Contains more Polyunsaturated fat +161%
Contains less Saturated Fat -99.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut milk Maple sugar
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Coconut milk Maple sugar Opinion
Net carbs 3.34g 90.9g Maple sugar
Protein 2.29g 0.1g Coconut milk
Fats 23.84g 0.2g Coconut milk
Carbs 5.54g 90.9g Maple sugar
Calories 230kcal 354kcal Maple sugar
Sugar 3.34g 84.87g Coconut milk
Fiber 2.2g 0g Coconut milk
Calcium 16mg 90mg Maple sugar
Iron 1.64mg 1.61mg Coconut milk
Magnesium 37mg 19mg Coconut milk
Phosphorus 100mg 3mg Coconut milk
Potassium 263mg 274mg Maple sugar
Sodium 15mg 11mg Maple sugar
Zinc 0.67mg 6.06mg Maple sugar
Copper 0.266mg 0.099mg Coconut milk
Manganese 0.916mg 4.422mg Maple sugar
Selenium 6.2µg 0.8µg Coconut milk
Vitamin E 0.15mg 0mg Coconut milk
Vitamin C 2.8mg 0mg Coconut milk
Vitamin B1 0.026mg 0.009mg Coconut milk
Vitamin B2 0mg 0.013mg Maple sugar
Vitamin B3 0.76mg 0.04mg Coconut milk
Vitamin B5 0.183mg 0.048mg Coconut milk
Vitamin B6 0.033mg 0.003mg Coconut milk
Folate 16µg 0µg Coconut milk
Vitamin K 0.1µg 0µg Coconut milk
Tryptophan 0.027mg Coconut milk
Threonine 0.083mg Coconut milk
Isoleucine 0.09mg Coconut milk
Leucine 0.17mg Coconut milk
Lysine 0.101mg Coconut milk
Methionine 0.043mg Coconut milk
Phenylalanine 0.116mg Coconut milk
Valine 0.139mg Coconut milk
Histidine 0.053mg Coconut milk
Saturated Fat 21.14g 0.036g Maple sugar
Monounsaturated Fat 1.014g 0.064g Coconut milk
Polyunsaturated fat 0.261g 0.1g Coconut milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Maple sugar
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
5%
Coconut milk
1%
Maple sugar
Minerals Daily Need Coverage Score
42%
Coconut milk
91%
Maple sugar

Comparison summary

Which food contains less Sodium?
Maple sugar
Maple sugar contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Maple sugar
Maple sugar is lower in Saturated Fat (difference - 21.104g)
Which food is lower in glycemic index?
Maple sugar
Maple sugar is lower in glycemic index (difference - 34)
Which food is lower in Sugar?
Coconut milk
Coconut milk is lower in Sugar (difference - 81.53g)
Which food is richer in vitamins?
Coconut milk
Coconut milk is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($4)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/nutrients
  2. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.