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  6. Wheat Bread vs. Coconut milk

Wheat Bread vs. Coconut milk — In-Depth Nutrition Comparison

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Important differences between wheat Bread and coconut milk

  • Coconut milk has less selenium, vitamin B1, vitamin B3, iron, vitamin B2, manganese, folate, and calcium.
  • Coconut milk's daily need coverage for saturated fat is 101% more.
  • Coconut milk is lower in sodium.
  • Coconut milk has a higher glycemic index than wheat Bread.

The food varieties used in the comparison are Bread, wheat, toasted and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
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 MagnesiumMagnesium +59.5%
Contains more CalciumCalcium +931.3%
Contains more IronIron +149.4%
Contains more ZincZinc +119.4%
Contains more PhosphorusPhosphorus +88%
Contains more ManganeseManganese +50.3%
Contains more SeleniumSelenium +438.7%
Contains more PotassiumPotassium +17.9%
Contains more CopperCopper +34.3%
Contains less SodiumSodium -97.5%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
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 +60%
Contains more Vitamin B1Vitamin B1 +1588.5%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +722.4%
Contains more Vitamin B5Vitamin B5 +149.2%
Contains more Vitamin B6Vitamin B6 +363.6%
Contains more Vitamin KVitamin K +5600%
Contains more FolateFolate +437.5%
Contains more CholineCholine +160%
Contains more Vitamin CVitamin C +1300%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Coconut milk DV% diff.
Saturated fat 0.989g 21.14g 92%
Selenium 33.4µg 6.2µg 49%
Vitamin B3 6.25mg 0.76mg 34%
Vitamin B1 0.439mg 0.026mg 34%
Iron 4.09mg 1.64mg 31%
Fats 4.27g 23.84g 30%
Vitamin B2 0.382mg 0mg 29%
Sodium 601mg 15mg 25%
Protein 12.96g 2.29g 21%
Manganese 1.377mg 0.916mg 20%
Folate 86µg 16µg 18%
Carbs 55.77g 5.54g 17%
Calcium 165mg 16mg 15%
Phosphorus 188mg 100mg 13%
Polyunsaturated fat 1.72g 0.261g 10%
Fiber 4.7g 2.2g 10%
Vitamin B6 0.153mg 0.033mg 9%
Copper 0.198mg 0.266mg 8%
Zinc 1.47mg 0.67mg 7%
Magnesium 59mg 37mg 5%
Vitamin K 5.7µg 0.1µg 5%
Vitamin B5 0.456mg 0.183mg 5%
Calories 313kcal 230kcal 4%
Vitamin C 0.2mg 2.8mg 3%
Choline 22.1mg 8.5mg 2%
Vitamin E 0.24mg 0.15mg 1%
Potassium 223mg 263mg 1%
Net carbs 51.07g 3.34g N/A
Sugar 6.42g 3.34g N/A
Monounsaturated fat 1.019g 1.014g 0%
Tryptophan 0.092mg 0.027mg 0%
Threonine 0.299mg 0.083mg 0%
Isoleucine 0.258mg 0.09mg 0%
Leucine 0.461mg 0.17mg 0%
Lysine 0.215mg 0.101mg 0%
Methionine 0.105mg 0.043mg 0%
Phenylalanine 0.315mg 0.116mg 0%
Valine 0.31mg 0.139mg 0%
Histidine 0.15mg 0.053mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 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 ProteinProtein +465.9%
Contains more CarbsCarbs +906.7%
Contains more OtherOther +290.1%
Contains more FatsFats +458.3%
Contains more WaterWater +179.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 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 -95.3%
Contains more Poly. FatPolyunsaturated fat +559%
~equal in Monounsaturated fat ~1.014g

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.