Coconut Cream vs. White Sugar
Nutrition comparison of Coconut Cream and White Sugar
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut cream
versus
white sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut cream and white sugar:
- Both white sugar and coconut cream are high in calories.
- Coconut cream has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, white sugar contains more riboflavin.
- Coconut cream is a great source of dietary fiber and iron.
- Coconut cream is an excellent source of potassium.
USDA sources for nutritional information: Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) and White Sugar (Sugar, granulated) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white sugar and coconut cream are high in calories. White sugar has 17% more calories than coconut cream - white sugar has 387 calories per 100 grams and coconut cream has 330 calories.
For macronutrient ratios, coconut cream is heavier in protein, much lighter in carbs and much heavier in fat compared to white sugar per calorie. Coconut cream has a macronutrient ratio of 4:8:88 and for white sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Cream | White Sugar | |
|---|---|---|
| Protein | 4% | ~ |
| Carbohydrates | 8% | 100% |
| Fat | 88% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
White sugar is high in carbohydrates and coconut cream has 93% less carbohydrates than white sugar - white sugar has 100g of total carbs per 100 grams and coconut cream has 6.7g of carbohydrates.
dietary fiber
Coconut cream is a great source of dietary fiber and it has more dietary fiber than white sugar - coconut cream has 2.2g of dietary fiber per 100 grams and white sugar does not contain significant amounts.
sugar
White sugar is high in sugar and coconut cream has less sugar than white sugar - white sugar has 99.8g of sugar per 100 grams and coconut cream does not contain significant amounts.
Protein
protein
Coconut cream has more protein than white sugar - coconut cream has 3.6g of protein per 100 grams and white sugar does not contain significant amounts.
Fat
saturated fat
Coconut cream is high in saturated fat and white sugar has less saturated fat than coconut cream - coconut cream has 30.8g of saturated fat per 100 grams and white sugar does not contain significant amounts.
Vitamins
Vitamin C
Coconut cream has more Vitamin C than white sugar - coconut cream has 2.8mg of Vitamin C per 100 grams and white sugar does not contain significant amounts.
The B Vitamins
Coconut cream has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, white sugar contains more riboflavin.
| Coconut Cream | White Sugar | |
|---|---|---|
| Thiamin | 0.03 MG | ~ |
| Riboflavin | ~ | 0.019 MG |
| Niacin | 0.89 MG | ~ |
| Pantothenic acid | 0.261 MG | ~ |
| Vitamin B6 | 0.047 MG | ~ |
| Folate | 23 UG | ~ |
Minerals
calcium
Coconut cream has 1000% more calcium than white sugar - white sugar has 1mg of calcium per 100 grams and coconut cream has 11mg of calcium.
iron
Coconut cream is a great source of iron and it has 44 times more iron than white sugar - white sugar has 0.05mg of iron per 100 grams and coconut cream has 2.3mg of iron.
potassium
Coconut cream is an excellent source of potassium and it has 161 times more potassium than white sugar - white sugar has 2mg of potassium per 100 grams and coconut cream has 325mg of potassium.
Customize your serving size
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.
Note: The specific food items compared are: Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) and White Sugar (Sugar, granulated) .
Coconut Cream g
()
|
Daily Values (%) |
White Sugar 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 | |||
FAQ
Does white sugar or coconut cream contain more calories in 100 grams?Both white sugar and coconut cream are high in calories. White sugar has 20% more calories than coconut cream - white sugar has 387 calories in 100g and coconut cream has 330 calories.
Does white sugar or coconut cream have more carbohydrates?
By weight, white sugar is high in carbohydrates and coconut cream has 90% fewer carbohydrates than white sugar - white sugar has 100g of carbs for 100g and coconut cream has 6.7g of carbohydrates.
Does white sugar or coconut cream contain more potassium?
Coconut cream is a rich source of potassium and it has 161 times more potassium than white sugar - white sugar has 2mg of potassium in 100 grams and coconut cream has 325mg of potassium.