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Coconut milk vs Sugar - In-Depth Nutrition Comparison

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Important differences between Coconut milk and Sugar

  • Coconut milk has more Manganese, Copper, Iron, Selenium, Potassium and Zinc, however Sugar has more Phosphorus, Magnesium and Fiber.
  • Coconut milk's daily need coverage for Saturated Fat is 106% more.
  • Coconut milk has 229 times more Manganese than Sugar. Coconut milk has 0.916mg of Manganese, while Sugar has 0.004mg.

The food varieties used in the comparison are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Sugars, granulated.

Infographic

Coconut milk vs Sugar infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Sugar
Contains more Iron +3180%
Contains more Calcium +1500%
Contains more Potassium +13050%
Contains more Magnesium +∞%
Contains more Copper +3700%
Contains more Zinc +6600%
Contains more Phosphorus +∞%
Contains less Sodium -93.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 62% 5% 24% 27% 89% 19% 43% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 2% 1% 1% 0% 3% 1% 0% 1%
Contains more Iron +3180%
Contains more Calcium +1500%
Contains more Potassium +13050%
Contains more Magnesium +∞%
Contains more Copper +3700%
Contains more Zinc +6600%
Contains more Phosphorus +∞%
Contains less Sodium -93.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Sugar
Contains more Vitamin C +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Vitamin K +∞%
Contains more Folate +∞%
Contains more Vitamin B2 +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 0% 3% 0% 7% 0% 15% 11% 8% 0% 1% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 0% 5% 0% 0% 0% 0% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Vitamin K +∞%
Contains more Folate +∞%
Contains more Vitamin B2 +∞%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
5
Coconut milk
0
Sugar
Mineral Summary Score
33
Coconut milk
1
Sugar

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
14%
Coconut milk
0%
Sugar
Carbohydrates
6%
Coconut milk
100%
Sugar
Fats
110%
Coconut milk
0%
Sugar

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Coconut milk Sugar
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugars ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Coconut milk Sugar
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Sugar
Sugar contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Sugar
Sugar is lower in Saturated Fat (difference - 21.14g)
Which food is lower in glycemic index?
Sugar
Sugar is lower in glycemic index (difference - 32)
Which food is cheaper?
Sugar
Sugar is cheaper (difference - $3.9)
Which food contains less Sugars?
Coconut milk
Coconut milk contains less Sugars (difference - 96.46g)
Which food is richer in minerals?
Coconut milk
Coconut milk is relatively richer in minerals
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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Coconut milk Sugar Opinion
Calories 230 387 Sugar
Protein 2.29 0 Coconut milk
Fats 23.84 0 Coconut milk
Vitamin C 2.8 0 Coconut milk
Carbs 5.54 99.98 Sugar
Cholesterol 0 0
Vitamin D 0 0
Iron 1.64 0.05 Coconut milk
Calcium 16 1 Coconut milk
Potassium 263 2 Coconut milk
Magnesium 37 0 Coconut milk
Sugars 3.34 99.8 Coconut milk
Fiber 2.2 0 Coconut milk
Copper 0.266 0.007 Coconut milk
Zinc 0.67 0.01 Coconut milk
Starch
Phosphorus 100 0 Coconut milk
Sodium 15 1 Sugar
Vitamin A 0 0
Vitamin E 0.15 0 Coconut milk
Vitamin D 0 0
Vitamin B1 0.026 0 Coconut milk
Vitamin B2 0 0.019 Sugar
Vitamin B3 0.76 0 Coconut milk
Vitamin B5 0.183 0 Coconut milk
Vitamin B6 0.033 0 Coconut milk
Vitamin B12 0 0
Vitamin K 0.1 0 Coconut milk
Folate 16 0 Coconut milk
Trans Fat
Saturated Fat 21.14 0 Sugar
Monounsaturated Fat 1.014 0 Coconut milk
Polyunsaturated fat 0.261 0 Coconut milk
Tryptophan 0.027 Coconut milk
Threonine 0.083 Coconut milk
Isoleucine 0.09 Coconut milk
Leucine 0.17 Coconut milk
Lysine 0.101 Coconut milk
Methionine 0.043 Coconut milk
Phenylalanine 0.116 Coconut milk
Valine 0.139 Coconut milk
Histidine 0.053 Coconut milk
Fructose 0 Sugar

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/nutrients
  2. Sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169655/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.