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  6. Maple sugar vs. Coconut milk

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

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What are the differences between maple sugar and coconut milk?

  • Maple sugar is higher in manganese, zinc, and calcium, yet coconut milk is higher in copper, phosphorus, selenium, and fiber.
  • Maple sugar's daily need coverage for manganese is 152% more.
  • Maple sugar has 9 times more zinc than coconut milk. While maple sugar has 6.06mg of zinc, coconut milk has only 0.67mg.
  • The amount of saturated fat in maple sugar is lower.
  • The glycemic index of maple sugar is lower.

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

Infographic

Maple sugar vs Coconut milk 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 14% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
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%
Contains more CalciumCalcium +462.5%
Contains more ZincZinc +804.5%
Contains less SodiumSodium -26.7%
Contains more ManganeseManganese +382.8%
Contains more MagnesiumMagnesium +94.7%
Contains more CopperCopper +168.7%
Contains more PhosphorusPhosphorus +3233.3%
Contains more SeleniumSelenium +675%
~equal in Potassium ~263mg
~equal in Iron ~1.64mg

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 0% 0% 0% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +188.9%
Contains more Vitamin B3Vitamin B3 +1800%
Contains more Vitamin B5Vitamin B5 +281.3%
Contains more Vitamin B6Vitamin B6 +1000%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +304.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Maple sugar Coconut milk DV% diff.
Manganese 4.422mg 0.916mg 152%
Saturated fat 0.036g 21.14g 96%
Zinc 6.06mg 0.67mg 49%
Fats 0.2g 23.84g 36%
Carbs 90.9g 5.54g 28%
Copper 0.099mg 0.266mg 19%
Phosphorus 3mg 100mg 14%
Selenium 0.8µg 6.2µg 10%
Fiber 0g 2.2g 9%
Calcium 90mg 16mg 7%
Calories 354kcal 230kcal 6%
Vitamin B3 0.04mg 0.76mg 5%
Folate 0µg 16µg 4%
Protein 0.1g 2.29g 4%
Magnesium 19mg 37mg 4%
Vitamin B5 0.048mg 0.183mg 3%
Vitamin C 0mg 2.8mg 3%
Vitamin B6 0.003mg 0.033mg 2%
Monounsaturated fat 0.064g 1.014g 2%
Polyunsaturated fat 0.1g 0.261g 1%
Choline 2.1mg 8.5mg 1%
Vitamin B1 0.009mg 0.026mg 1%
Vitamin B2 0.013mg 0mg 1%
Vitamin E 0mg 0.15mg 1%
Net carbs 90.9g 3.34g N/A
Potassium 274mg 263mg 0%
Iron 1.61mg 1.64mg 0%
Sugar 84.87g 3.34g N/A
Sodium 11mg 15mg 0%
Vitamin K 0µg 0.1µg 0%
Tryptophan 0.027mg 0%
Threonine 0.083mg 0%
Isoleucine 0.09mg 0%
Leucine 0.17mg 0%
Lysine 0.101mg 0%
Methionine 0.043mg 0%
Phenylalanine 0.116mg 0%
Valine 0.139mg 0%
Histidine 0.053mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more CarbsCarbs +1540.8%
Contains more OtherOther +12.7%
Contains more ProteinProtein +2190%
Contains more FatsFats +11820%
Contains more WaterWater +745.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 g
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +1484.4%
Contains more Poly. FatPolyunsaturated fat +161%

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