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  6. Sugar substitute vs. Coconut

Sugar substitute vs. Coconut — In-Depth Nutrition Comparison

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Summary of differences between Sugar substitute and Coconut

  • Sugar substitute has more Calcium, however, Coconut is higher in Manganese, Copper, Fiber, Iron, Phosphorus, Zinc, Potassium, and Magnesium.
  • Sugar substitute covers your daily need of Calcium 87% more than Coconut.
  • Sugar substitute has 29 times more Sodium than Coconut. While Sugar substitute has 572mg of Sodium, Coconut has only 20mg.

These are the specific foods used in this comparison Sweeteners, sugar substitute, granulated, brown and Nuts, coconut meat, raw.

Infographic

Sugar substitute vs Coconut 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 substitute
Sugar substitute
1
:
9
Coconut
Coconut
Contains more Calcium +6178.6%
Contains more Iron +1418.8%
Contains more Magnesium +433.3%
Contains more Phosphorus +1312.5%
Contains more Potassium +812.8%
Contains less Sodium -96.5%
Contains more Zinc +2650%
Contains more Copper +6114.3%
Contains more Manganese +6718.2%
Sugar substitute
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 264% 6% 5% 4% 4% 75% 2% 3% 3% 0%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Contains more Calcium +6178.6%
Contains more Iron +1418.8%
Contains more Magnesium +433.3%
Contains more Phosphorus +1312.5%
Contains more Potassium +812.8%
Contains less Sodium -96.5%
Contains more Zinc +2650%
Contains more Copper +6114.3%
Contains more Manganese +6718.2%

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 substitute
Sugar substitute
0
:
12
Coconut
Coconut
Contains more Vitamin B1 +340%
Contains more Vitamin B2 +33.3%
Contains more Vitamin B5 +275%
Contains more Vitamin B6 +260%
Sugar substitute
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 4% 4% 0% 5% 4% 0% 0% 0%
Coconut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Contains more Vitamin B1 +340%
Contains more Vitamin B2 +33.3%
Contains more Vitamin B5 +275%
Contains more Vitamin B6 +260%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sugar substitute
Sugar substitute
2
:
3
Coconut
Coconut
Contains more Carbs +456.6%
Contains more Other +319.8%
Contains more Protein +61.7%
Contains more Fats +∞%
Contains more Water +414.1%
Sugar substitute
2% 85% 9% 4%
Protein: 2.06 g
Fats: 0 g
Carbs: 84.77 g
Water: 9.14 g
Other: 4.03 g
Coconut
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more Carbs +456.6%
Contains more Other +319.8%
Contains more Protein +61.7%
Contains more Fats +∞%
Contains more Water +414.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sugar substitute Coconut
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Sugar substitute Coconut Opinion
Net carbs 84.17g 6.23g Sugar substitute
Protein 2.06g 3.33g Coconut
Fats 0g 33.49g Coconut
Carbs 84.77g 15.23g Sugar substitute
Calories 347kcal 354kcal Coconut
Starch 3.52g Sugar substitute
Sugar 4.03g 6.23g Sugar substitute
Fiber 0.6g 9g Coconut
Calcium 879mg 14mg Sugar substitute
Iron 0.16mg 2.43mg Coconut
Magnesium 6mg 32mg Coconut
Phosphorus 8mg 113mg Coconut
Potassium 39mg 356mg Coconut
Sodium 572mg 20mg Coconut
Zinc 0.04mg 1.1mg Coconut
Copper 0.007mg 0.435mg Coconut
Manganese 0.022mg 1.5mg Coconut
Selenium 10.1µg Coconut
Vitamin E 0.24mg Coconut
Vitamin C 3.3mg Coconut
Vitamin B1 0.015mg 0.066mg Coconut
Vitamin B2 0.015mg 0.02mg Coconut
Vitamin B3 0.54mg Coconut
Vitamin B5 0.08mg 0.3mg Coconut
Vitamin B6 0.015mg 0.054mg Coconut
Folate 26µg Coconut
Vitamin K 0.2µg Coconut
Tryptophan 0.039mg Coconut
Threonine 0.121mg Coconut
Isoleucine 0.131mg Coconut
Leucine 0.247mg Coconut
Lysine 0.147mg Coconut
Methionine 0.062mg Coconut
Phenylalanine 0.169mg Coconut
Valine 0.202mg Coconut
Histidine 0.077mg Coconut
Saturated Fat 29.698g Sugar substitute
Monounsaturated Fat 1.425g Coconut
Polyunsaturated fat 0.366g Coconut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sugar substitute Coconut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
1%
Sugar substitute
8%
Coconut
Minerals Daily Need Coverage Score
36%
Sugar substitute
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Sugar substitute
Sugar substitute is lower in Sugar (difference - 2.2g)
Which food is lower in Cholesterol?
Sugar substitute
Sugar substitute is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Sugar substitute
Sugar substitute is lower in Saturated Fat (difference - 29.698g)
Which food is lower in glycemic index?
Sugar substitute
Sugar substitute is lower in glycemic index (difference - 19)
Which food is cheaper?
Sugar substitute
Sugar substitute is cheaper (difference - $2.6)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 552mg)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food is richer in vitamins?
Coconut
Coconut is relatively richer in vitamins

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 substitute - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170675/nutrients
  2. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.