Coconut vs. Brown sugar — In-Depth Nutrition Comparison
Compare
How are coconut and brown sugar different?
- Coconut is richer in manganese, copper, fiber, iron, selenium, phosphorus, zinc, and potassium, while brown sugar is higher in calcium.
- Coconut covers your daily need for saturated fat, 148% more than brown sugar.
- Brown sugar is lower in saturated fat.
- Brown sugar has a higher glycemic index (71) than coconut (59).
Nuts, coconut meat, raw and Sugars, brown types were used in this article.
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.
| Contains more MagnesiumMagnesium | +255.6% |
| Contains more PotassiumPotassium | +167.7% |
| Contains more IronIron | +242.3% |
| Contains more CopperCopper | +825.5% |
| Contains more ZincZinc | +3566.7% |
| Contains more PhosphorusPhosphorus | +2725% |
| Contains less SodiumSodium | -28.6% |
| Contains more ManganeseManganese | +2243.8% |
| Contains more SeleniumSelenium | +741.7% |
| Contains more CalciumCalcium | +492.9% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +390.9% |
| Contains more Vitamin B5Vitamin B5 | +127.3% |
| Contains more Vitamin B6Vitamin B6 | +31.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2500% |
| Contains more CholineCholine | +426.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 29.698g | 0g | 135% |
| Manganese | 1.5mg | 0.064mg | 62% |
| Fats | 33.49g | 0g | 52% |
| Copper | 0.435mg | 0.047mg | 43% |
| Fiber | 9g | 0g | 36% |
| Carbs | 15.23g | 98.09g | 28% |
| Iron | 2.43mg | 0.71mg | 22% |
| Selenium | 10.1µg | 1.2µg | 16% |
| Phosphorus | 113mg | 4mg | 16% |
| Zinc | 1.1mg | 0.03mg | 10% |
| Calcium | 14mg | 83mg | 7% |
| Potassium | 356mg | 133mg | 7% |
| Vitamin B1 | 0.066mg | 0mg | 6% |
| Folate | 26µg | 1µg | 6% |
| Protein | 3.33g | 0.12g | 6% |
| Magnesium | 32mg | 9mg | 5% |
| Vitamin C | 3.3mg | 0mg | 4% |
| Monounsaturated fat | 1.425g | 0g | 4% |
| Vitamin B3 | 0.54mg | 0.11mg | 3% |
| Vitamin B5 | 0.3mg | 0.132mg | 3% |
| Vitamin B2 | 0.02mg | 0mg | 2% |
| Vitamin E | 0.24mg | 0mg | 2% |
| Polyunsaturated fat | 0.366g | 0g | 2% |
| Choline | 12.1mg | 2.3mg | 2% |
| Calories | 354kcal | 380kcal | 1% |
| Fructose | 1.11g | 1% | |
| Vitamin B6 | 0.054mg | 0.041mg | 1% |
| Net carbs | 6.23g | 98.09g | N/A |
| Sugar | 6.23g | 97.02g | N/A |
| Sodium | 20mg | 28mg | 0% |
| Vitamin K | 0.2µg | 0µg | 0% |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.121mg | 0% | |
| Isoleucine | 0.131mg | 0% | |
| Leucine | 0.247mg | 0% | |
| Lysine | 0.147mg | 0% | |
| Methionine | 0.062mg | 0% | |
| Phenylalanine | 0.169mg | 0% | |
| Valine | 0.202mg | 0% | |
| Histidine | 0.077mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.33 g
Fats:
33.49 g
Carbs:
15.23 g
Water:
46.99 g
Other:
0.96 g
Protein:
0.12 g
Fats:
0 g
Carbs:
98.09 g
Water:
1.34 g
Other:
0.45 g
| Contains more ProteinProtein | +2675% |
| Contains more FatsFats | +∞% |
| Contains more WaterWater | +3406.7% |
| Contains more OtherOther | +113.3% |
| Contains more CarbsCarbs | +544.1% |
