Coconut vs. Caramel
Nutrition comparison of Coconut and Caramel
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.
- Caramel is a great source of calcium.
- Coconut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, caramel contains more Vitamin B12.
- 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 Caramel (Toppings, butterscotch or caramel) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
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 | ~ | ~ |
carbohydrates
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.
dietary fiber
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.
sugar
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.
Protein
protein
Coconut has 175% more protein than caramel - caramel has 1.2g of protein per 100 grams and coconut has 3.3g of protein.
Fat
saturated fat
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.
Vitamins
Vitamin C
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.
Vitamin A
Caramel has more Vitamin A than coconut - caramel has 19ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
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.
Vitamin K
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.
The B Vitamins
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 |
Minerals
calcium
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.
iron
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.
potassium
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.
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.
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 | |||
FAQ
Does caramel or coconut contain more calories in 100 grams?Both caramel and coconut are high in calories. Coconut has 60% more calories than caramel - caramel has 216 calories in 100g and coconut has 354 calories.
Does caramel or coconut have more carbohydrates?
By weight, caramel is high in carbohydrates and coconut has 70% fewer carbohydrates than caramel - caramel has 57g 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 caramel comprise of 100% sugar.
Does caramel or coconut contain more potassium?
Coconut is a rich source of potassium and it has 440% more potassium than caramel - caramel has 66mg of potassium in 100 grams and coconut has 356mg of potassium.