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  6. Egg white vs. Coconut milk

Egg white vs. Coconut milk — In-Depth Nutrition Comparison

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Differences between Egg white and Coconut milk

  • Egg white has more Vitamin B2, and Selenium, while Coconut milk has more Manganese, Copper, Iron, Phosphorus, Fiber, and Magnesium.
  • Coconut milk's daily need coverage for Saturated Fat is 106% higher.
  • The amount of Sodium in Coconut milk is lower.

The food types used in this comparison are Egg, white, raw, fresh and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Egg white vs Coconut milk 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.
Egg white
Egg white
1
:
9
Coconut milk
Coconut milk
Contains more Selenium +222.6%
Contains more Calcium +128.6%
Contains more Iron +1950%
Contains more Magnesium +236.4%
Contains more Phosphorus +566.7%
Contains more Potassium +61.3%
Contains less Sodium -91%
Contains more Zinc +2133.3%
Contains more Copper +1056.5%
Contains more Manganese +8227.3%
Egg white
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Coconut milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 62% 27% 43% 24% 2% 19% 89% 120% 34%
Contains more Selenium +222.6%
Contains more Calcium +128.6%
Contains more Iron +1950%
Contains more Magnesium +236.4%
Contains more Phosphorus +566.7%
Contains more Potassium +61.3%
Contains less Sodium -91%
Contains more Zinc +2133.3%
Contains more Copper +1056.5%
Contains more Manganese +8227.3%

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.
Egg white
Egg white
3
:
7
Coconut milk
Coconut milk
Contains more Vitamin B2 +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +550%
Contains more Vitamin B3 +623.8%
Contains more Vitamin B6 +560%
Contains more Folate +300%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.183
Egg white
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 102% 2% 12% 2% 3% 12% 0%
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%
Contains more Vitamin B2 +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +550%
Contains more Vitamin B3 +623.8%
Contains more Vitamin B6 +560%
Contains more Folate +300%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.183

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg white
Egg white
2
:
3
Coconut milk
Coconut milk
Contains more Protein +376%
Contains more Water +29.5%
Contains more Fats +13923.5%
Contains more Carbs +658.9%
Contains more Other +12.7%
Egg white
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
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
Contains more Protein +376%
Contains more Water +29.5%
Contains more Fats +13923.5%
Contains more Carbs +658.9%
Contains more Other +12.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Egg white Coconut milk
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 Egg white Coconut milk Opinion
Net carbs 0.73g 3.34g Coconut milk
Protein 10.9g 2.29g Egg white
Fats 0.17g 23.84g Coconut milk
Carbs 0.73g 5.54g Coconut milk
Calories 52kcal 230kcal Coconut milk
Fructose 0.07g Egg white
Sugar 0.71g 3.34g Egg white
Fiber 0g 2.2g Coconut milk
Calcium 7mg 16mg Coconut milk
Iron 0.08mg 1.64mg Coconut milk
Magnesium 11mg 37mg Coconut milk
Phosphorus 15mg 100mg Coconut milk
Potassium 163mg 263mg Coconut milk
Sodium 166mg 15mg Coconut milk
Zinc 0.03mg 0.67mg Coconut milk
Copper 0.023mg 0.266mg Coconut milk
Manganese 0.011mg 0.916mg Coconut milk
Selenium 20µg 6.2µg Egg white
Vitamin E 0mg 0.15mg Coconut milk
Vitamin C 0mg 2.8mg Coconut milk
Vitamin B1 0.004mg 0.026mg Coconut milk
Vitamin B2 0.439mg 0mg Egg white
Vitamin B3 0.105mg 0.76mg Coconut milk
Vitamin B5 0.19mg 0.183mg Egg white
Vitamin B6 0.005mg 0.033mg Coconut milk
Folate 4µg 16µg Coconut milk
Vitamin B12 0.09µg 0µg Egg white
Vitamin K 0µg 0.1µg Coconut milk
Tryptophan 0.125mg 0.027mg Egg white
Threonine 0.449mg 0.083mg Egg white
Isoleucine 0.661mg 0.09mg Egg white
Leucine 1.016mg 0.17mg Egg white
Lysine 0.806mg 0.101mg Egg white
Methionine 0.399mg 0.043mg Egg white
Phenylalanine 0.686mg 0.116mg Egg white
Valine 0.809mg 0.139mg Egg white
Histidine 0.29mg 0.053mg Egg white
Saturated Fat 0g 21.14g Egg white
Monounsaturated Fat 0g 1.014g Coconut milk
Polyunsaturated fat 0g 0.261g Coconut milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white Coconut milk
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
11%
Egg white
5%
Coconut milk
Minerals Daily Need Coverage Score
17%
Egg white
42%
Coconut milk

Comparison summary

Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 2.63g)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 21.14g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 97)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $3)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 151mg)
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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/nutrients
  2. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.