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  6. Coconut milk vs. Sugar

Coconut milk vs. Sugar — In-Depth Nutrition Comparison

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Important differences between Coconut milk and Sugar

  • Sugar has less Manganese, Copper, Iron, Phosphorus, Selenium, Magnesium, Fiber, Potassium, and Zinc.
  • Coconut milk's daily need coverage for Saturated Fat is 106% more.
  • Sugar is lower in Saturated Fat.

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
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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Sugar
Sugar
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0.18% 1.9% 2.3% 0.27% 0% 0.13% 0.52% 3.3%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +1500%
Contains more PotassiumPotassium +13050%
Contains more IronIron +3180%
Contains more CopperCopper +3700%
Contains more ZincZinc +6600%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +22800%
Contains more SeleniumSelenium +933.3%
Contains less SodiumSodium -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" 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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Sugar
Sugar
1
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% 4.4% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +∞%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Sugar
Sugar
1
100%
Protein: 0 g
Fats: 0 g
Carbs: 99.98 g
Water: 0.02 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more WaterWater +338000%
Contains more OtherOther +∞%
Contains more CarbsCarbs +1704.7%

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 Sugar
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Coconut milk Sugar Opinion
Calories 230kcal 387kcal Sugar
Protein 2.29g 0g Coconut milk
Fats 23.84g 0g Coconut milk
Vitamin C 2.8mg 0mg Coconut milk
Net carbs 3.34g 99.98g Sugar
Carbs 5.54g 99.98g Sugar
Magnesium 37mg 0mg Coconut milk
Calcium 16mg 1mg Coconut milk
Potassium 263mg 2mg Coconut milk
Iron 1.64mg 0.05mg Coconut milk
Sugar 3.34g 99.8g Coconut milk
Fiber 2.2g 0g Coconut milk
Copper 0.266mg 0.007mg Coconut milk
Zinc 0.67mg 0.01mg Coconut milk
Phosphorus 100mg 0mg Coconut milk
Sodium 15mg 1mg Sugar
Vitamin E 0.15mg 0mg Coconut milk
Manganese 0.916mg 0.004mg Coconut milk
Selenium 6.2µg 0.6µg Coconut milk
Vitamin B1 0.026mg 0mg Coconut milk
Vitamin B2 0mg 0.019mg Sugar
Vitamin B3 0.76mg 0mg Coconut milk
Vitamin B5 0.183mg 0mg Coconut milk
Vitamin B6 0.033mg 0mg Coconut milk
Vitamin K 0.1µg 0µg Coconut milk
Folate 16µg 0µg Coconut milk
Choline 8.5mg 0mg Coconut milk
Saturated Fat 21.14g 0g Sugar
Monounsaturated Fat 1.014g 0g Coconut milk
Polyunsaturated fat 0.261g 0g 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

Which food is preferable for your diet?

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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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
0%
Sugar
Minerals Daily Need Coverage Score
42%
Coconut milk
1%
Sugar

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 is lower in Sugar?
Coconut milk
Coconut milk is lower in Sugar (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)

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. 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.