Coconut vs. White Sugar
Nutrition comparison of Coconut 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
versus
white sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut and white sugar:
- Both white sugar and coconut are high in calories.
- Coconut has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Coconut is a great source of iron.
- Coconut is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Coconut (Nuts, coconut meat, raw) and White Sugar (Sugar, granulated) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white sugar and coconut are high in calories. White sugar has a little more calories (9%) than coconut by weight - white sugar has 387 calories per 100 grams and coconut has 354 calories.
For macronutrient ratios, coconut is heavier in protein, much lighter in carbs and much heavier in fat compared to white sugar per calorie. Coconut has a macronutrient ratio of 4:16:80 and for white sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut | White Sugar | |
|---|---|---|
| Protein | 4% | ~ |
| Carbohydrates | 16% | 100% |
| Fat | 80% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
White sugar is high in carbohydrates and coconut has 85% less carbohydrates than white sugar - white sugar has 100g 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 white sugar comprise of 100% sugar.
dietary fiber
Coconut is an excellent source of dietary fiber and it has more dietary fiber than white sugar - coconut has 9g of dietary fiber per 100 grams and white sugar does not contain significant amounts.
sugar
White sugar is high in sugar and coconut has 94% less sugar than white sugar - white sugar has 99.8g of sugar per 100 grams and coconut has 6.2g of sugar.
Protein
protein
Coconut has more protein than white sugar - coconut has 3.3g of protein per 100 grams and white sugar does not contain significant amounts.
Fat
saturated fat
Coconut is high in saturated fat and white sugar has less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and white sugar does not contain significant amounts.
Vitamins
Vitamin C
Coconut has more Vitamin C than white sugar - coconut has 3.3mg of Vitamin C per 100 grams and white sugar does not contain significant amounts.
Vitamin E
Coconut and white sugar contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and white sugar does not contain significant amounts.
Vitamin K
Coconut and white sugar contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and white sugar does not contain significant amounts.
The B Vitamins
Coconut has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both coconut and white sugar contain significant amounts of riboflavin.
| Coconut | White Sugar | |
|---|---|---|
| Thiamin | 0.066 MG | ~ |
| Riboflavin | 0.02 MG | 0.019 MG |
| Niacin | 0.54 MG | ~ |
| Pantothenic acid | 0.3 MG | ~ |
| Vitamin B6 | 0.054 MG | ~ |
| Folate | 26 UG | ~ |
Minerals
calcium
Coconut has 13 times more calcium than white sugar - white sugar has 1mg of calcium per 100 grams and coconut has 14mg of calcium.
iron
Coconut is a great source of iron and it has 47 times more iron than white sugar - white sugar has 0.05mg of iron per 100 grams and coconut has 2.4mg of iron.
potassium
Coconut is an excellent source of potassium and it has 177 times more potassium than white sugar - white sugar has 2mg of potassium per 100 grams and coconut has 356mg 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 (Nuts, coconut meat, raw) and White Sugar (Sugar, granulated) .
Coconut 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 contain more calories in 100 grams?Both white sugar and coconut are high in calories. White sugar has a little more calories ( 10%) than coconut by weight - white sugar has 387 calories in 100g and coconut has 354 calories.
Does white sugar or coconut have more carbohydrates?
By weight, white sugar is high in carbohydrates and coconut has 90% fewer carbohydrates than white sugar - white sugar has 100g of carbs for 100g and coconut has 15.2g of carbohydrates. the carbs in coconut are made of 60% dietary fiber and 40% sugar, whereas the carbs in white sugar comprise of 100% sugar.
Does white sugar or coconut contain more potassium?
Coconut is a rich source of potassium and it has 177 times more potassium than white sugar - white sugar has 2mg of potassium in 100 grams and coconut has 356mg of potassium.