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Coconut milk vs. Omelette — In-Depth Nutrition Comparison

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What are the differences between Coconut milk and Omelette?

  • Coconut milk is higher in Manganese, and Copper, yet Omelette is higher in Choline, Selenium, Vitamin B12, Vitamin B2, Vitamin B5, and Vitamin A RAE.
  • Omelette's daily need coverage for Cholesterol is 104% more.
  • Coconut milk has 38 times more Manganese than Omelette. While Coconut milk has 0.916mg of Manganese, Omelette has only 0.024mg.
  • The amount of Saturated Fat in Omelette is lower.

We used Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Egg, whole, cooked, omelet types in this article.

Infographic

Coconut milk vs Omelette infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Iron +10.8%
Contains more Magnesium +236.4%
Contains more Potassium +124.8%
Contains less Sodium -90.3%
Contains more Copper +322.2%
Contains more Manganese +3716.7%
Contains more Calcium +200%
Contains more Phosphorus +67%
Contains more Zinc +62.7%
Contains more Selenium +316.1%
Equal in Iron - 1.48
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 62% 27% 43% 24% 2% 19% 89% 120% 34%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 56% 8% 72% 11% 21% 30% 21% 4% 141%
Contains more Iron +10.8%
Contains more Magnesium +236.4%
Contains more Potassium +124.8%
Contains less Sodium -90.3%
Contains more Copper +322.2%
Contains more Manganese +3716.7%
Contains more Calcium +200%
Contains more Phosphorus +67%
Contains more Zinc +62.7%
Contains more Selenium +316.1%
Equal in Iron - 1.48

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin C +∞%
Contains more Vitamin B3 +1087.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +760%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +30.8%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +604.4%
Contains more Vitamin B6 +333.3%
Contains more Folate +143.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +4400%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 10% 7% 0% 15% 11% 8% 12% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 26% 51% 0% 9% 90% 2% 78% 33% 30% 96% 12%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +1087.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +760%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +30.8%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +604.4%
Contains more Vitamin B6 +333.3%
Contains more Folate +143.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +4400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +104.5%
Contains more Carbs +765.6%
Contains more Protein +361.6%
Contains more Water +12.6%
Contains more Other +40.8%
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more Fats +104.5%
Contains more Carbs +765.6%
Contains more Protein +361.6%
Contains more Water +12.6%
Contains more Other +40.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -84.3%
Contains more Monounsaturated Fat +377.6%
Contains more Polyunsaturated fat +939.1%
94% 5%
Saturated Fat: 21.14 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 0.261 g
31% 45% 25%
Saturated Fat: 3.319 g
Monounsaturated Fat: 4.843 g
Polyunsaturated fat: 2.712 g
Contains less Saturated Fat -84.3%
Contains more Monounsaturated Fat +377.6%
Contains more Polyunsaturated fat +939.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut milk Omelette
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Coconut milk Omelette Opinion
Net carbs 3.34g 0.64g Coconut milk
Protein 2.29g 10.57g Omelette
Fats 23.84g 11.66g Coconut milk
Carbs 5.54g 0.64g Coconut milk
Calories 230kcal 154kcal Coconut milk
Sugar 3.34g 0.31g Omelette
Fiber 2.2g 0g Coconut milk
Calcium 16mg 48mg Omelette
Iron 1.64mg 1.48mg Coconut milk
Magnesium 37mg 11mg Coconut milk
Phosphorus 100mg 167mg Omelette
Potassium 263mg 117mg Coconut milk
Sodium 15mg 155mg Coconut milk
Zinc 0.67mg 1.09mg Omelette
Copper 0.266mg 0.063mg Coconut milk
Manganese 0.916mg 0.024mg Coconut milk
Selenium 6.2µg 25.8µg Omelette
Vitamin A 0IU 617IU Omelette
Vitamin A RAE 0µg 172µg Omelette
Vitamin E 0.15mg 1.29mg Omelette
Vitamin D 0IU 69IU Omelette
Vitamin D 0µg 1.7µg Omelette
Vitamin C 2.8mg 0mg Coconut milk
Vitamin B1 0.026mg 0.034mg Omelette
Vitamin B2 0mg 0.386mg Omelette
Vitamin B3 0.76mg 0.064mg Coconut milk
Vitamin B5 0.183mg 1.289mg Omelette
Vitamin B6 0.033mg 0.143mg Omelette
Folate 16µg 39µg Omelette
Vitamin B12 0µg 0.76µg Omelette
Vitamin K 0.1µg 4.5µg Omelette
Tryptophan 0.027mg 0.14mg Omelette
Threonine 0.083mg 0.467mg Omelette
Isoleucine 0.09mg 0.565mg Omelette
Leucine 0.17mg 0.913mg Omelette
Lysine 0.101mg 0.767mg Omelette
Methionine 0.043mg 0.319mg Omelette
Phenylalanine 0.116mg 0.572mg Omelette
Valine 0.139mg 0.722mg Omelette
Histidine 0.053mg 0.26mg Omelette
Cholesterol 0mg 313mg Coconut milk
Trans Fat 0.709g Coconut milk
Saturated Fat 21.14g 3.319g Omelette
Omega-3 - DHA 0g 0.049g Omelette
Omega-3 - DPA 0g 0.006g Omelette
Monounsaturated Fat 1.014g 4.843g Omelette
Polyunsaturated fat 0.261g 2.712g Omelette
Omega-6 - Eicosadienoic acid 0.015g Omelette

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Omelette
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
5%
Coconut milk
38%
Omelette
Minerals Daily Need Coverage Score
42%
Coconut milk
37%
Omelette

Comparison summary

Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 3.03g)
Which food is lower in Saturated Fat?
Omelette
Omelette is lower in Saturated Fat (difference - 17.821g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 97)
Which food is cheaper?
Omelette
Omelette is cheaper (difference - $3)
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 140mg)
Which food is lower in Cholesterol?
Coconut milk
Coconut milk is lower in Cholesterol (difference - 313mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/nutrients
  2. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.