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Babassu oil vs. Coconut milk — In-Depth Nutrition Comparison

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Differences between babassu oil and coconut milk

  • Babassu oil has more vitamin E, while coconut milk has more iron, phosphorus, selenium, magnesium, fiber, potassium, and zinc.
  • Babassu oil's daily need coverage for saturated fat is 300% higher.
  • Coconut milk contains 127 times less vitamin E than babassu oil. Babassu oil contains 19.1mg of vitamin E, while coconut milk contains 0.15mg.
  • The amount of saturated fat in coconut milk is lower.
  • Babassu oil has a lower glycemic index. The glycemic index of babassu oil is 0, while the glycemic index of coconut milk is 97.

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

Infographic

Babassu oil 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 382% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin EVitamin E +12633.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
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 FatsFats +319.5%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
86% 12% 2%
Saturated fat: Sat. Fat 81.2 g
Monounsaturated fat: Mono. Fat 11.4 g
Polyunsaturated fat: Poly. Fat 1.6 g
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains more Mono. FatMonounsaturated fat +1024.3%
Contains more Poly. FatPolyunsaturated fat +513%
Contains less Sat. FatSaturated fat -74%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Babassu oil Coconut milk DV% diff.
Saturated fat 81.2g 21.14g 273%
Vitamin E 19.1mg 0.15mg 126%
Fats 100g 23.84g 117%
Manganese 0.916mg 40%
Calories 884kcal 230kcal 33%
Copper 0.266mg 30%
Monounsaturated fat 11.4g 1.014g 26%
Iron 0mg 1.64mg 21%
Phosphorus 0mg 100mg 14%
Selenium 0µg 6.2µg 11%
Fiber 0g 2.2g 9%
Polyunsaturated fat 1.6g 0.261g 9%
Magnesium 0mg 37mg 9%
Potassium 0mg 263mg 8%
Zinc 0mg 0.67mg 6%
Protein 0g 2.29g 5%
Vitamin B3 0mg 0.76mg 5%
Folate 0µg 16µg 4%
Vitamin B5 0mg 0.183mg 4%
Vitamin B6 0mg 0.033mg 3%
Vitamin C 0mg 2.8mg 3%
Choline 8.5mg 2%
Vitamin B1 0mg 0.026mg 2%
Calcium 0mg 16mg 2%
Carbs 0g 5.54g 2%
Sodium 0mg 15mg 1%
Net carbs 0g 3.34g N/A
Sugar 0g 3.34g N/A
Vitamin K 0.1µg 0%
Tryptophan 0mg 0.027mg 0%
Threonine 0mg 0.083mg 0%
Isoleucine 0mg 0.09mg 0%
Leucine 0mg 0.17mg 0%
Lysine 0mg 0.101mg 0%
Methionine 0mg 0.043mg 0%
Phenylalanine 0mg 0.116mg 0%
Valine 0mg 0.139mg 0%
Histidine 0mg 0.053mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Babassu oil Coconut milk
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
29%
Babassu oil
5%
Coconut milk
Minerals Daily Need Coverage Score
0%
Babassu oil
42%
Coconut milk

Comparison summary

Which food is richer in minerals?
Coconut milk
Coconut milk is relatively richer in minerals
Which food is lower in Saturated fat?
Coconut milk
Coconut milk is lower in Saturated fat (difference - 60.06g)
Which food is richer in vitamins?
Coconut milk
Coconut milk is relatively richer in vitamins
Which food is lower in Sugar?
Babassu oil
Babassu oil is lower in Sugar (difference - 3.34g)
Which food contains less Sodium?
Babassu oil
Babassu oil contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Babassu oil
Babassu oil is lower in glycemic index (difference - 97)
Which food is cheaper?
Babassu oil
Babassu oil is cheaper (difference - $0.5)
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. Babassu oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171428/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.