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  6. Coconut milk vs. Spread

Coconut milk vs. Spread — In-Depth Nutrition Comparison

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Important differences between Coconut milk and Spread

  • Coconut milk has more Phosphorus, Fiber, and Potassium, however, Spread has more Vitamin E , Vitamin K, Monounsaturated Fat, and Polyunsaturated fat.
  • Coconut milk's daily need coverage for Saturated Fat is 95% more.
  • Spread is lower in Sugar.

The food varieties used in the comparison are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Margarine-like spread, SMART BEAT Super Light without saturated fat.

Infographic

Coconut milk vs Spread 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.
Coconut milk
Coconut milk
10
:
0
Spread
Spread
Contains more Phosphorus +∞%
Contains more Potassium +2091.7%
Contains less Sodium -98%
Coconut milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 62% 27% 43% 24% 2% 19% 89% 120% 34%
Spread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 2% 99% 0% 0% 0% 0%
Contains more Phosphorus +∞%
Contains more Potassium +2091.7%
Contains less Sodium -98%

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.
Coconut milk
Coconut milk
9
:
3
Spread
Spread
Contains more Vitamin A +∞%
Contains more Vitamin E +1033.3%
Contains more Vitamin K +12200%
Coconut milk
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%
Spread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 270% 34% 0% 0% 0% 0% 0% 0% 0% 0% 0% 31%
Contains more Vitamin A +∞%
Contains more Vitamin E +1033.3%
Contains more Vitamin K +12200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut milk
Coconut milk
3
:
2
Spread
Spread
Contains more Protein +∞%
Contains more Fats +39.4%
Contains more Carbs +∞%
Contains more Water +19.5%
Contains more Other +191.5%
Coconut milk
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Spread
17% 81% 2%
Protein: 0 g
Fats: 17.1 g
Carbs: 0 g
Water: 80.83 g
Other: 2.07 g
Contains more Protein +∞%
Contains more Fats +39.4%
Contains more Carbs +∞%
Contains more Water +19.5%
Contains more Other +191.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut milk
Coconut milk
0
:
3
Spread
Spread
Contains less Saturated Fat -89.5%
Contains more Monounsaturated Fat +649.5%
Contains more Polyunsaturated fat +1424.9%
Coconut milk
94% 5%
Saturated Fat: 21.14 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 0.261 g
Spread
16% 55% 29%
Saturated Fat: 2.22 g
Monounsaturated Fat: 7.6 g
Polyunsaturated fat: 3.98 g
Contains less Saturated Fat -89.5%
Contains more Monounsaturated Fat +649.5%
Contains more Polyunsaturated fat +1424.9%

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 Spread
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Coconut milk Spread Opinion
Net carbs 3.34g 0g Coconut milk
Protein 2.29g 0g Coconut milk
Fats 23.84g 17.1g Coconut milk
Carbs 5.54g 0g Coconut milk
Calories 230kcal 158kcal Coconut milk
Sugar 3.34g 0g Spread
Fiber 2.2g 0g Coconut milk
Calcium 16mg Coconut milk
Iron 1.64mg Coconut milk
Magnesium 37mg Coconut milk
Phosphorus 100mg 0mg Coconut milk
Potassium 263mg 12mg Coconut milk
Sodium 15mg 755mg Coconut milk
Zinc 0.67mg Coconut milk
Copper 0.266mg Coconut milk
Manganese 0.916mg Coconut milk
Selenium 6.2µg Coconut milk
Vitamin A 0IU 4489IU Spread
Vitamin E 0.15mg 1.7mg Spread
Vitamin C 2.8mg Coconut milk
Vitamin B1 0.026mg Coconut milk
Vitamin B3 0.76mg Coconut milk
Vitamin B5 0.183mg Coconut milk
Vitamin B6 0.033mg Coconut milk
Folate 16µg Coconut milk
Vitamin K 0.1µg 12.3µg Spread
Tryptophan 0.027mg Coconut milk
Threonine 0.083mg Coconut milk
Isoleucine 0.09mg Coconut milk
Leucine 0.17mg Coconut milk
Lysine 0.101mg Coconut milk
Methionine 0.043mg Coconut milk
Phenylalanine 0.116mg Coconut milk
Valine 0.139mg Coconut milk
Histidine 0.053mg Coconut milk
Trans Fat 2.45g Coconut milk
Saturated Fat 21.14g 2.22g Spread
Monounsaturated Fat 1.014g 7.6g Spread
Polyunsaturated fat 0.261g 3.98g Spread

Which food is preferable for your diet?

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

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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
28%
Spread
Minerals Daily Need Coverage Score
42%
Coconut milk
10%
Spread

Comparison summary

Which food is lower in Sugar?
Spread
Spread is lower in Sugar (difference - 3.34g)
Which food is lower in Saturated Fat?
Spread
Spread is lower in Saturated Fat (difference - 18.92g)
Which food is lower in glycemic index?
Spread
Spread is lower in glycemic index (difference - 97)
Which food is cheaper?
Spread
Spread is cheaper (difference - $4)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 740mg)
Which food is richer in minerals?
Coconut milk
Coconut milk is relatively richer in minerals
Which food is richer in vitamins?
Coconut milk
Coconut milk is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173608/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.