Nuts vs Sugars
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Nuts, coconut cream, canned, sweetened is higher in more vitamins & minerals
Calories (kcal)
Nuts 357
Sugars 387
Protein (g)
Nuts 1.17
Sugars 0
Carbs (g)
Nuts 53.2
Sugars 100.0
Fat (g)
Nuts 16.3
Sugars 0
Fiber (g)
Nuts 0.200
Sugars 0
Quick answers
Which has more protein?
Nuts, coconut cream, canned, sweetened — 1.17g vs 0g per 100g.
Which has fewer calories?
Nuts, coconut cream, canned, sweetened — 357 vs 387 kcal per 100g.
Which is more nutrient-dense?
Nuts, coconut cream, canned, sweetened scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Nuts | Sugars | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 357 kcal | 387 kcal | -8% |
| Macronutrients | |||
| Water | 29.0 g | 0.020 g | +144750% |
| Protein | 1.17 g | 0 g | |
| Total lipid (fat) | 16.3 g | 0 g | |
| Carbohydrate, by difference | 53.2 g | 100.0 g | -47% |
| Fiber, total dietary | 0.200 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 15.5 g | 0 g | |
| Fatty acids, total monounsaturated | 0.679 g | 0 g | |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.022 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.040 mg | 0.019 mg | +111% |
| Niacin (Vitamin B3) | 0.038 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.163 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.029 mg | 0 mg | |
| Biotin (Vitamin B7) | 14.0 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 6.60 mg | 0 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.130 mg | 0 mg | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 4.00 mg | 1.00 mg | +300% |
| Iron, Fe | 0.130 mg | 0.050 mg | +160% |
| Magnesium, Mg | 17.0 mg | 0 mg | |
| Phosphorus, P | 22.0 mg | 0 mg | |
| Potassium, K | 101 mg | 2.00 mg | +4950% |
| Sodium, Na | 36.0 mg | 1.00 mg | +3500% |
| Zinc, Zn | 0.600 mg | 0.010 mg | +5900% |
| Copper, Cu | 0.236 mg | 0.007 mg | +3271% |
| Manganese, Mn | 0.815 mg | 0.004 mg | +20275% |
| Selenium, Se | 5.50 ug | 0.600 ug | +817% |
| Other Nutrients | |||
| Energy | 1494 kj | 1618 kj | -8% |
| Ash | 0.340 g | 0.010 g | +3300% |
| Total Sugars | 51.5 g | 99.8 g | -48% |
| Sucrose | 51.5 g | 99.8 g | -48% |
| Glucose | 0 g | 0 g | = |
| Fructose | 0 g | 0 g | = |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | — | 0 g | |
| Fluoride, F | — | 0 ug | |
| Folic acid (Vitamin B9 — synthetic) | 14.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 14.0 ug | 0 ug | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 0 IU | = |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 0.100 ug | 0 ug | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0.082 g | 0 g | |
| SFA 8:0 (Caprylic acid) | 1.41 g | 0 g | |
| SFA 10:0 (Capric acid) | 1.12 g | 0 g | |
| SFA 12:0 (Lauric acid) | 8.44 g | 0 g | |
| SFA 14:0 (Myristic acid) | 3.02 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 1.11 g | 0 g | |
| SFA 18:0 (Stearic acid) | 0.295 g | 0 g | |
| SFA 20:0 (Arachidic acid) | 0 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0 g | = |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.679 g | 0 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.159 g | 0 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.159 g | 0 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0 g | 0 g | = |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Tryptophan (EAA) | 0.013 g | — | |
| Threonine (EAA) | 0.043 g | — | |
| Isoleucine (EAA, BCAA) | 0.046 g | — | |
| Leucine (EAA, BCAA) | 0.087 g | — | |
| Lysine (EAA) | 0.052 g | — | |
| Methionine (EAA) | 0.022 g | — | |
| Cystine (conditionally essential) | 0.023 g | — | |
| Phenylalanine (EAA) | 0.060 g | — | |
| Tyrosine (conditionally essential) | 0.036 g | — | |
| Valine (EAA, BCAA) | 0.071 g | — | |
| Arginine (conditionally essential) | 0.192 g | — | |
| Histidine (EAA) | 0.027 g | — | |
| Alanine | 0.060 g | — | |
| Aspartic acid | 0.115 g | — | |
| Glutamic acid | 0.268 g | — | |
| Glycine (conditionally essential) | 0.056 g | — | |
| Proline (conditionally essential) | 0.048 g | — | |
| Serine | 0.061 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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