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  6. Omelette vs. Coconut milk

Omelette vs. Coconut milk — In-Depth Nutrition Comparison

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What are the differences between Omelette and Coconut milk?

  • Omelette is higher in Choline, Selenium, Vitamin B12, Vitamin B2, Vitamin B5, and Vitamin A RAE, yet Coconut milk is higher in Manganese, and Copper.
  • Omelette's daily need coverage for Cholesterol is 104% more.
  • The amount of Cholesterol in Coconut milk is lower.

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

Infographic

Omelette 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.
Omelette
Omelette
4
:
6
Coconut milk
Coconut milk
Contains more Calcium +200%
Contains more Phosphorus +67%
Contains more Zinc +62.7%
Contains more Selenium +316.1%
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%
Omelette
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 56% 8% 72% 11% 21% 30% 21% 4% 141%
Coconut milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 62% 27% 43% 24% 2% 19% 89% 120% 34%
Contains more Calcium +200%
Contains more Phosphorus +67%
Contains more Zinc +62.7%
Contains more Selenium +316.1%
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%

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.
Omelette
Omelette
10
:
2
Coconut milk
Coconut milk
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%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +1087.5%
Omelette
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%
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 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%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +1087.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Omelette
Omelette
3
:
2
Coconut milk
Coconut milk
Contains more Protein +361.6%
Contains more Water +12.6%
Contains more Other +40.8%
Contains more Fats +104.5%
Contains more Carbs +765.6%
Omelette
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 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 +361.6%
Contains more Water +12.6%
Contains more Other +40.8%
Contains more Fats +104.5%
Contains more Carbs +765.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Omelette
Omelette
3
:
0
Coconut milk
Coconut milk
Contains less Saturated Fat -84.3%
Contains more Monounsaturated Fat +377.6%
Contains more Polyunsaturated fat +939.1%
Omelette
31% 45% 25%
Saturated Fat: 3.319 g
Monounsaturated Fat: 4.843 g
Polyunsaturated fat: 2.712 g
Coconut milk
94% 5%
Saturated Fat: 21.14 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 0.261 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.
Omelette Coconut milk
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 Omelette Coconut milk Opinion
Net carbs 0.64g 3.34g Coconut milk
Protein 10.57g 2.29g Omelette
Fats 11.66g 23.84g Coconut milk
Carbs 0.64g 5.54g Coconut milk
Calories 154kcal 230kcal Coconut milk
Sugar 0.31g 3.34g Omelette
Fiber 0g 2.2g Coconut milk
Calcium 48mg 16mg Omelette
Iron 1.48mg 1.64mg Coconut milk
Magnesium 11mg 37mg Coconut milk
Phosphorus 167mg 100mg Omelette
Potassium 117mg 263mg Coconut milk
Sodium 155mg 15mg Coconut milk
Zinc 1.09mg 0.67mg Omelette
Copper 0.063mg 0.266mg Coconut milk
Manganese 0.024mg 0.916mg Coconut milk
Selenium 25.8µg 6.2µg Omelette
Vitamin A 617IU 0IU Omelette
Vitamin A RAE 172µg 0µg Omelette
Vitamin E 1.29mg 0.15mg Omelette
Vitamin D 69IU 0IU Omelette
Vitamin D 1.7µg 0µg Omelette
Vitamin C 0mg 2.8mg Coconut milk
Vitamin B1 0.034mg 0.026mg Omelette
Vitamin B2 0.386mg 0mg Omelette
Vitamin B3 0.064mg 0.76mg Coconut milk
Vitamin B5 1.289mg 0.183mg Omelette
Vitamin B6 0.143mg 0.033mg Omelette
Folate 39µg 16µg Omelette
Vitamin B12 0.76µg 0µg Omelette
Vitamin K 4.5µg 0.1µg Omelette
Tryptophan 0.14mg 0.027mg Omelette
Threonine 0.467mg 0.083mg Omelette
Isoleucine 0.565mg 0.09mg Omelette
Leucine 0.913mg 0.17mg Omelette
Lysine 0.767mg 0.101mg Omelette
Methionine 0.319mg 0.043mg Omelette
Phenylalanine 0.572mg 0.116mg Omelette
Valine 0.722mg 0.139mg Omelette
Histidine 0.26mg 0.053mg Omelette
Cholesterol 313mg 0mg Coconut milk
Trans Fat 0.709g Coconut milk
Saturated Fat 3.319g 21.14g Omelette
Omega-3 - DHA 0.049g 0g Omelette
Omega-3 - DPA 0.006g 0g Omelette
Monounsaturated Fat 4.843g 1.014g Omelette
Polyunsaturated fat 2.712g 0.261g Omelette
Omega-6 - Eicosadienoic acid 0.015g Omelette

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Omelette 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
38%
Omelette
5%
Coconut milk
Minerals Daily Need Coverage Score
37%
Omelette
42%
Coconut milk

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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.