Avocado vs. Coconut milk — In-Depth Nutrition Comparison

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The main differences between avocadoes and coconut milk

Avocadoes are richer in vitamin B5, fiber, vitamin K, vitamin B6, folate, and vitamin E, yet coconut milk is richer in manganese, iron, and selenium.
Daily need coverage for saturated fat for coconut milk is 95% higher.
Avocadoes contain 210 times more vitamin K than coconut milk. Avocadoes contain 21µg of vitamin K, while coconut milk contains 0.1µg.
Avocadoes contain less saturated fat.
Avocadoes have a lower glycemic index than coconut milk.

Food types used in this article are Avocados, raw, all commercial varieties and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

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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.

Avocado

Coconut milk

Contains more PotassiumPotassium	+84.4%
Contains less SodiumSodium	-53.3%

Contains more MagnesiumMagnesium	+27.6%
Contains more CalciumCalcium	+33.3%
Contains more IronIron	+198.2%
Contains more CopperCopper	+40%
Contains more PhosphorusPhosphorus	+92.3%
Contains more ManganeseManganese	+545.1%
Contains more SeleniumSelenium	+1450%

~equal in Zinc ~0.67mg

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.

Avocado

Coconut milk

Contains more Vitamin CVitamin C	+257.1%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+1280%
Contains more Vitamin B1Vitamin B1	+157.7%
Contains more Vitamin B2Vitamin B2	+∞%
Contains more Vitamin B3Vitamin B3	+128.7%
Contains more Vitamin B5Vitamin B5	+659%
Contains more Vitamin B6Vitamin B6	+678.8%
Contains more Vitamin KVitamin K	+20900%
Contains more FolateFolate	+406.3%
Contains more CholineCholine	+67.1%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	2.126g	21.14g	86%
Manganese	0.142mg	0.916mg	34%
Vitamin B5	1.389mg	0.183mg	24%
Monounsaturated fat	9.799g	1.014g	22%
Fiber	6.7g	2.2g	18%
Vitamin K	21µg	0.1µg	17%
Vitamin B6	0.257mg	0.033mg	17%
Folate	81µg	16µg	16%
Iron	0.55mg	1.64mg	14%
Fats	14.66g	23.84g	14%
Vitamin E	2.07mg	0.15mg	13%
Selenium	0.4µg	6.2µg	11%
Polyunsaturated fat	1.816g	0.261g	10%
Vitamin B2	0.13mg	0mg	10%
Copper	0.19mg	0.266mg	8%
Vitamin C	10mg	2.8mg	8%
Potassium	485mg	263mg	7%
Phosphorus	52mg	100mg	7%
Vitamin B3	1.738mg	0.76mg	6%
Calories	160kcal	230kcal	4%
Vitamin B1	0.067mg	0.026mg	3%
Magnesium	29mg	37mg	2%
Vitamin A	7µg	0µg	1%
Protein	2g	2.29g	1%
Choline	14.2mg	8.5mg	1%
Carbs	8.53g	5.54g	1%
Net carbs	1.83g	3.34g	N/A
Calcium	12mg	16mg	0%
Sugar	0.66g	3.34g	N/A
Zinc	0.64mg	0.67mg	0%
Starch	0.11g		0%
Sodium	7mg	15mg	0%
Tryptophan	0.025mg	0.027mg	0%
Threonine	0.073mg	0.083mg	0%
Isoleucine	0.084mg	0.09mg	0%
Leucine	0.143mg	0.17mg	0%
Lysine	0.132mg	0.101mg	0%
Methionine	0.038mg	0.043mg	0%
Phenylalanine	0.097mg	0.116mg	0%
Valine	0.107mg	0.139mg	0%
Histidine	0.049mg	0.053mg	0%
Fructose	0.12g		0%
Omega-3 - ALA	0.111g		N/A
Omega-6 - Gamma-linoleic acid	0.015g		N/A