Coconut vs. Maple sugar — In-Depth Nutrition Comparison
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The main differences between coconut and maple sugar
- Coconut has more copper, fiber, selenium, phosphorus, iron, and folate; however, maple sugar has more manganese, zinc, and calcium.
- Daily need coverage for saturated fat for coconut is 148% higher.
- Maple sugar is lower in saturated fat.
Food types used in this article are Nuts, coconut meat, raw and Sugars, maple.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +68.4% |
| Contains more PotassiumPotassium | +29.9% |
| Contains more IronIron | +50.9% |
| Contains more CopperCopper | +339.4% |
| Contains more PhosphorusPhosphorus | +3666.7% |
| Contains more SeleniumSelenium | +1162.5% |
| Contains more CalciumCalcium | +542.9% |
| Contains more ZincZinc | +450.9% |
| Contains less SodiumSodium | -45% |
| Contains more ManganeseManganese | +194.8% |
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 | +633.3% |
| Contains more Vitamin B2Vitamin B2 | +53.8% |
| Contains more Vitamin B3Vitamin B3 | +1250% |
| Contains more Vitamin B5Vitamin B5 | +525% |
| Contains more Vitamin B6Vitamin B6 | +1700% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +476.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 29.698g | 0.036g | 135% |
| Manganese | 1.5mg | 4.422mg | 127% |
| Fats | 33.49g | 0.2g | 51% |
| Zinc | 1.1mg | 6.06mg | 45% |
| Copper | 0.435mg | 0.099mg | 37% |
| Fiber | 9g | 0g | 36% |
| Carbs | 15.23g | 90.9g | 25% |
| Selenium | 10.1µg | 0.8µg | 17% |
| Phosphorus | 113mg | 3mg | 16% |
| Iron | 2.43mg | 1.61mg | 10% |
| Calcium | 14mg | 90mg | 8% |
| Folate | 26µg | 0µg | 7% |
| Protein | 3.33g | 0.1g | 6% |
| Vitamin B5 | 0.3mg | 0.048mg | 5% |
| Vitamin B1 | 0.066mg | 0.009mg | 5% |
| Vitamin B6 | 0.054mg | 0.003mg | 4% |
| Vitamin C | 3.3mg | 0mg | 4% |
| Monounsaturated fat | 1.425g | 0.064g | 3% |
| Magnesium | 32mg | 19mg | 3% |
| Vitamin B3 | 0.54mg | 0.04mg | 3% |
| Vitamin E | 0.24mg | 0mg | 2% |
| Potassium | 356mg | 274mg | 2% |
| Polyunsaturated fat | 0.366g | 0.1g | 2% |
| Choline | 12.1mg | 2.1mg | 2% |
| Vitamin B2 | 0.02mg | 0.013mg | 1% |
| Calories | 354kcal | 354kcal | 0% |
| Net carbs | 6.23g | 90.9g | N/A |
| Sugar | 6.23g | 84.87g | N/A |
| Sodium | 20mg | 11mg | 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:
0.1 g
Fats:
0.2 g
Carbs:
90.9 g
Water:
8 g
Other:
0.8 g
| Contains more ProteinProtein | +3230% |
| Contains more FatsFats | +16645% |
| Contains more WaterWater | +487.4% |
| Contains more OtherOther | +20% |
| Contains more CarbsCarbs | +496.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
29.698 g
Monounsaturated fat:
Mono. Fat
1.425 g
Polyunsaturated fat:
Poly. Fat
0.366 g
Saturated fat:
Sat. Fat
0.036 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.1 g
| Contains more Mono. FatMonounsaturated fat | +2126.6% |
| Contains more Poly. FatPolyunsaturated fat | +266% |
| Contains less Sat. FatSaturated fat | -99.9% |
