Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut
versus
caramel
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut and caramel:
Both caramel and coconut are high in calories. Coconut has 64% more calories than caramel - caramel has 216 calories per 100 grams and coconut has 354 calories.
For macronutrient ratios, coconut is much lighter in carbs, much heavier in fat and similar to caramel for protein. Coconut has a macronutrient ratio of 4:16:80 and for caramel, 2:98:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Coconut | Caramel | |
---|---|---|
Protein | 4% | 2% |
Carbohydrates | 16% | 98% |
Fat | 80% | ~ |
Alcohol | ~ | ~ |
Caramel is high in carbohydrates and coconut has 73% less carbohydrates than caramel - caramel has 57g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.
The carbs in coconut are made of 59% dietary fiber and 41% sugar, whereas the carbs in caramel comprise of 100% sugar.
Coconut is an excellent source of dietary fiber and it has more dietary fiber than caramel - coconut has 9g of dietary fiber per 100 grams and caramel does not contain significant amounts.
Caramel is high in sugar and coconut has 89% less sugar than caramel - caramel has 57g of sugar per 100 grams and coconut has 6.2g of sugar.
Coconut has 175% more protein than caramel - caramel has 1.2g of protein per 100 grams and coconut has 3.3g of protein.
Coconut is high in saturated fat and caramel has less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and caramel does not contain significant amounts.
Coconut has 560% more Vitamin C than caramel - caramel has 0.5mg of Vitamin C per 100 grams and coconut has 3.3mg of Vitamin C.
Caramel has more Vitamin A than coconut - caramel has 19ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Caramel and coconut contain similar amounts of Vitamin E - caramel has 0.05mg of Vitamin E per 100 grams and coconut has 0.24mg of Vitamin E.
Coconut and caramel contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and caramel does not contain significant amounts.
Coconut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, caramel contains more Vitamin B12.
Coconut | Caramel | |
---|---|---|
Thiamin | 0.066 MG | ~ |
Riboflavin | 0.02 MG | ~ |
Niacin | 0.54 MG | ~ |
Pantothenic acid | 0.3 MG | ~ |
Vitamin B6 | 0.054 MG | ~ |
Folate | 26 UG | 2 UG |
Vitamin B12 | ~ | 0.18 UG |
Caramel is a great source of calcium and it has 250% more calcium than coconut - caramel has 49mg of calcium per 100 grams and coconut has 14mg of calcium.
Coconut is a great source of iron and it has more iron than caramel - coconut has 2.4mg of iron per 100 grams and caramel does not contain significant amounts.
Coconut is an excellent source of potassium and it has 439% more potassium than caramel - caramel has 66mg of potassium per 100 grams and coconut has 356mg of potassium.
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Coconut g
()
|
Daily Values (%) |
Caramel g
()
|
|||||
---|---|---|---|---|---|---|---|
KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
G % |
|
5% | carbohydrates | 5% |
|
G % | |
G % |
|
5% | dietary fiber | 5% |
|
G % | |
G | 5% | sugar | 5% | G | |||
G % |
|
5% | total fat | 5% |
|
G % | |
G % |
|
5% | saturated fat | 5% |
|
G % | |
G | 5% | monounsaturated fat | 5% | G | |||
G | 5% | polyunsaturated fat | 5% | G | |||
G | 5% | trans fat | 5% | G | |||
MG | 5% | cholesterol | 5% | MG | |||
MG % |
|
5% | sodium | 5% |
|
MG % | |
5% | Vitamins and Minerals | 5% | |||||
UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
MG % |
|
5% | calcium | 5% |
|
MG % | |
MG % |
|
5% | iron | 5% |
|
MG % | |
MG % |
|
5% | magnesium | 5% |
|
MG % | |
MG % |
|
5% | potassium | 5% |
|
MG % | |
MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
G % |
|
5% | protein | 5% |
|
G % | |
UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
|
5% | choline | 5% |
|
MG % | |
MG % |
|
5% | chlorine | 5% |
|
MG % | |
UG % |
|
5% | chromium | 5% |
|
UG % | |
MG % |
|
5% | copper | 5% |
|
MG % | |
UG % |
|
5% | fluoride | 5% |
|
UG % | |
UG % |
|
5% | iodine | 5% |
|
UG % | |
MG % |
|
5% | manganese | 5% |
|
MG % | |
UG % |
|
5% | molybdenum | 5% |
|
UG % | |
MG % |
|
5% | phosphorus | 5% |
|
MG % | |
UG % |
|
5% | selenium | 5% |
|
UG % | |
MG % |
|
5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||