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  6. Beetroot vs. Coconut milk

Beetroot vs. Coconut milk — In-Depth Nutrition Comparison

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What are the differences between beetroot and coconut milk?

  • Beetroot is higher in folate, yet coconut milk is higher in manganese, copper, iron, selenium, and phosphorus.
  • Coconut milk's daily need coverage for saturated fat is 106% more.
  • Beetroot has 7 times more folate than coconut milk. While beetroot has 109µg of folate, coconut milk has only 16µg.
  • The amount of saturated fat in beetroot is lower.
  • The glycemic index of beetroot is lower.

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

Infographic

Beetroot 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 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
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 more PotassiumPotassium +23.6%
Contains more MagnesiumMagnesium +60.9%
Contains more IronIron +105%
Contains more CopperCopper +254.7%
Contains more ZincZinc +91.4%
Contains more PhosphorusPhosphorus +150%
Contains less SodiumSodium -80.8%
Contains more ManganeseManganese +178.4%
Contains more SeleniumSelenium +785.7%
~equal in Calcium ~16mg

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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
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 CVitamin C +75%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +19.2%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B6Vitamin B6 +103%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +581.3%
Contains more Vitamin EVitamin E +275%
Contains more Vitamin B3Vitamin B3 +127.5%
Contains more Vitamin B5Vitamin B5 +18.1%
Contains more CholineCholine +41.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beetroot Coconut milk DV% diff.
Saturated fat 0.027g 21.14g 96%
Fats 0.17g 23.84g 36%
Manganese 0.329mg 0.916mg 26%
Folate 109µg 16µg 23%
Copper 0.075mg 0.266mg 21%
Iron 0.8mg 1.64mg 11%
Selenium 0.7µg 6.2µg 10%
Calories 43kcal 230kcal 9%
Phosphorus 40mg 100mg 9%
Vitamin B2 0.04mg 0mg 3%
Vitamin B6 0.067mg 0.033mg 3%
Zinc 0.35mg 0.67mg 3%
Magnesium 23mg 37mg 3%
Sodium 78mg 15mg 3%
Vitamin B3 0.334mg 0.76mg 3%
Potassium 325mg 263mg 2%
Vitamin C 4.9mg 2.8mg 2%
Monounsaturated fat 0.032g 1.014g 2%
Fiber 2.8g 2.2g 2%
Protein 1.61g 2.29g 1%
Vitamin E 0.04mg 0.15mg 1%
Vitamin B5 0.155mg 0.183mg 1%
Polyunsaturated fat 0.06g 0.261g 1%
Carbs 9.56g 5.54g 1%
Net carbs 6.76g 3.34g N/A
Calcium 16mg 16mg 0%
Sugar 6.76g 3.34g N/A
Vitamin A 2µg 0µg 0%
Vitamin B1 0.031mg 0.026mg 0%
Vitamin K 0.2µg 0.1µg 0%
Choline 6mg 8.5mg 0%
Tryptophan 0.019mg 0.027mg 0%
Threonine 0.047mg 0.083mg 0%
Isoleucine 0.048mg 0.09mg 0%
Leucine 0.068mg 0.17mg 0%
Lysine 0.058mg 0.101mg 0%
Methionine 0.018mg 0.043mg 0%
Phenylalanine 0.046mg 0.116mg 0%
Valine 0.056mg 0.139mg 0%
Histidine 0.021mg 0.053mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 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 CarbsCarbs +72.6%
Contains more WaterWater +29.5%
Contains more OtherOther +52.1%
Contains more ProteinProtein +42.2%
Contains more FatsFats +13923.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 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 less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +3068.8%
Contains more Poly. FatPolyunsaturated fat +335%

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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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.