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  6. Maple syrup vs. Coconut

Maple syrup vs. Coconut — In-Depth Nutrition Comparison

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What are the differences between Maple syrup and Coconut?

  • Maple syrup is higher in Vitamin B2, Manganese, and Calcium, yet Coconut is higher in Copper, Fiber, Iron, Selenium, Phosphorus, and Folate.
  • Coconut's daily need coverage for Saturated Fat is 148% more.
  • Maple syrup has 64 times more Vitamin B2 than Coconut. While Maple syrup has 1.27mg of Vitamin B2, Coconut has only 0.02mg.
  • The amount of Saturated Fat in Maple syrup is lower.

We used Syrups, maple and Nuts, coconut meat, raw types in this article.

Infographic

Maple syrup 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.
Maple syrup
Maple syrup
4
:
6
Coconut
Coconut
Contains more Calcium +628.6%
Contains less Sodium -40%
Contains more Zinc +33.6%
Contains more Manganese +93.9%
Contains more Iron +2109.1%
Contains more Magnesium +52.4%
Contains more Phosphorus +5550%
Contains more Potassium +67.9%
Contains more Copper +2316.7%
Contains more Selenium +1583.3%
Maple syrup
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 5% 15% 1% 19% 2% 41% 6% 380% 4%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Contains more Calcium +628.6%
Contains less Sodium -40%
Contains more Zinc +33.6%
Contains more Manganese +93.9%
Contains more Iron +2109.1%
Contains more Magnesium +52.4%
Contains more Phosphorus +5550%
Contains more Potassium +67.9%
Contains more Copper +2316.7%
Contains more Selenium +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.
Maple syrup
Maple syrup
1
:
7
Coconut
Coconut
Contains more Vitamin B2 +6250%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +566.7%
Contains more Vitamin B5 +733.3%
Contains more Vitamin B6 +2600%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.066
Maple syrup
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% 17% 294% 2% 3% 1% 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 B2 +6250%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +566.7%
Contains more Vitamin B5 +733.3%
Contains more Vitamin B6 +2600%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.066

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Maple syrup
Maple syrup
1
:
4
Coconut
Coconut
Contains more Carbs +340.2%
Contains more Protein +8225%
Contains more Fats +55716.7%
Contains more Water +45.1%
Contains more Other +104.3%
Maple syrup
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 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 +340.2%
Contains more Protein +8225%
Contains more Fats +55716.7%
Contains more Water +45.1%
Contains more Other +104.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Maple syrup
Maple syrup
1
:
2
Coconut
Coconut
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +12854.5%
Contains more Polyunsaturated fat +2052.9%
Maple syrup
20% 31% 49%
Saturated Fat: 0.007 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.017 g
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +12854.5%
Contains more Polyunsaturated fat +2052.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Maple syrup Coconut Opinion
Net carbs 67.04g 6.23g Maple syrup
Protein 0.04g 3.33g Coconut
Fats 0.06g 33.49g Coconut
Carbs 67.04g 15.23g Maple syrup
Calories 260kcal 354kcal Coconut
Fructose 0.52g Maple syrup
Sugar 60.46g 6.23g Coconut
Fiber 0g 9g Coconut
Calcium 102mg 14mg Maple syrup
Iron 0.11mg 2.43mg Coconut
Magnesium 21mg 32mg Coconut
Phosphorus 2mg 113mg Coconut
Potassium 212mg 356mg Coconut
Sodium 12mg 20mg Maple syrup
Zinc 1.47mg 1.1mg Maple syrup
Copper 0.018mg 0.435mg Coconut
Manganese 2.908mg 1.5mg Maple syrup
Selenium 0.6µg 10.1µg Coconut
Vitamin E 0mg 0.24mg Coconut
Vitamin C 0mg 3.3mg Coconut
Vitamin B1 0.066mg 0.066mg
Vitamin B2 1.27mg 0.02mg Maple syrup
Vitamin B3 0.081mg 0.54mg Coconut
Vitamin B5 0.036mg 0.3mg Coconut
Vitamin B6 0.002mg 0.054mg Coconut
Folate 0µg 26µg Coconut
Vitamin K 0µg 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 0.007g 29.698g Maple syrup
Monounsaturated Fat 0.011g 1.425g Coconut
Polyunsaturated fat 0.017g 0.366g Coconut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple syrup 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
26%
Maple syrup
8%
Coconut
Minerals Daily Need Coverage Score
50%
Maple syrup
63%
Coconut

Comparison summary

Which food contains less Sodium?
Maple syrup
Maple syrup contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Maple syrup
Maple syrup is lower in Saturated Fat (difference - 29.691g)
Which food is lower in glycemic index?
Maple syrup
Maple syrup is lower in glycemic index (difference - 5)
Which food is lower in Sugar?
Coconut
Coconut is lower in Sugar (difference - 54.23g)
Which food is cheaper?
Coconut
Coconut is cheaper (difference - $1.4)
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
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/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.