Sugar vs. Coconut — In-Depth Nutrition Comparison
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How are sugar and coconut different?
- Coconut has more manganese, copper, fiber, iron, selenium, phosphorus, potassium, zinc, and magnesium than sugar.
- Daily need coverage for saturated fat for coconut is 148% higher.
Sugars, granulated and Nuts, coconut meat, raw are the varieties used in this article.
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 less SodiumSodium | -95% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +1300% |
| Contains more PotassiumPotassium | +17700% |
| Contains more IronIron | +4760% |
| Contains more CopperCopper | +6114.3% |
| Contains more ZincZinc | +10900% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +37400% |
| Contains more SeleniumSelenium | +1583.3% |
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.
| 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 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0g | 29.698g | 135% |
| Manganese | 0.004mg | 1.5mg | 65% |
| Fats | 0g | 33.49g | 52% |
| Copper | 0.007mg | 0.435mg | 48% |
| Fiber | 0g | 9g | 36% |
| Iron | 0.05mg | 2.43mg | 30% |
| Carbs | 99.98g | 15.23g | 28% |
| Selenium | 0.6µg | 10.1µg | 17% |
| Phosphorus | 0mg | 113mg | 16% |
| Potassium | 2mg | 356mg | 10% |
| Zinc | 0.01mg | 1.1mg | 10% |
| Magnesium | 0mg | 32mg | 8% |
| Protein | 0g | 3.33g | 7% |
| Folate | 0µg | 26µg | 7% |
| Vitamin B1 | 0mg | 0.066mg | 6% |
| Vitamin B5 | 0mg | 0.3mg | 6% |
| Monounsaturated fat | 0g | 1.425g | 4% |
| Vitamin C | 0mg | 3.3mg | 4% |
| Vitamin B6 | 0mg | 0.054mg | 4% |
| Vitamin B3 | 0mg | 0.54mg | 3% |
| Choline | 0mg | 12.1mg | 2% |
| Polyunsaturated fat | 0g | 0.366g | 2% |
| Calories | 387kcal | 354kcal | 2% |
| Vitamin E | 0mg | 0.24mg | 2% |
| Sodium | 1mg | 20mg | 1% |
| Calcium | 1mg | 14mg | 1% |
| Net carbs | 99.98g | 6.23g | N/A |
| Sugar | 99.8g | 6.23g | N/A |
| Vitamin B2 | 0.019mg | 0.02mg | 0% |
| Vitamin K | 0µg | 0.2µg | 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
| Contains more CarbsCarbs | +556.5% |
| Contains more ProteinProtein | +∞% |
| Contains more FatsFats | +∞% |
| Contains more WaterWater | +234850% |
| Contains more OtherOther | +∞% |
