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  6. Sugar vs. Coconut oil

Sugar vs. Coconut oil — In-Depth Nutrition Comparison

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Important differences between sugar and coconut oil

  • Sugar has less polyunsaturated fat and monounsaturated fat.
  • Coconut oil's daily need coverage for saturated fat is 412% more.
  • Sugar has a higher glycemic index than coconut oil.

The food varieties used in the comparison are Sugars, granulated and Oil, coconut.

Infographic

Sugar vs Coconut oil 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.
Sugar
Sugar
4
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more PotassiumPotassium +∞%
Contains more CopperCopper +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more ZincZinc +100%
Contains less SodiumSodium -100%
~equal in Magnesium ~0mg
~equal in Calcium ~1mg
~equal in Iron ~0.05mg
~equal in Phosphorus ~0mg

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.
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%
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% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0mg
~equal in Vitamin B3 ~0mg
~equal in Vitamin B5 ~0mg
~equal in Vitamin B6 ~0mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~0µg

All nutrients comparison - raw data values

Nutrient Sugar Coconut oil DV% diff.
Saturated fat 0g 82.475g 375%
Fats 0g 99.06g 152%
Carbs 99.98g 0g 33%
Calories 387kcal 892kcal 25%
Monounsaturated fat 0g 6.332g 16%
Polyunsaturated fat 0g 1.702g 11%
Vitamin K 0µg 0.6µg 1%
Vitamin B2 0.019mg 0mg 1%
Selenium 0.6µg 0µg 1%
Vitamin E 0mg 0.11mg 1%
Copper 0.007mg 0mg 1%
Net carbs 99.98g 0g N/A
Calcium 1mg 1mg 0%
Potassium 2mg 0mg 0%
Iron 0.05mg 0.05mg 0%
Sugar 99.8g 0g N/A
Zinc 0.01mg 0.02mg 0%
Sodium 1mg 0mg 0%
Manganese 0.004mg 0mg 0%
Trans fat 0.028g N/A
Choline 0mg 0.3mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sugar
Sugar
1
100%
Protein: 0 g
Fats: 0 g
Carbs: 99.98 g
Water: 0.02 g
Other: 0 g
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more CarbsCarbs +∞%
Contains more FatsFats +∞%
Contains more WaterWater +50%
Contains more OtherOther +∞%
~equal in Protein ~0g

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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. Sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169655/nutrients
  2. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.