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  6. Broccoli vs. Coconut milk

Broccoli vs. Coconut milk — In-Depth Nutrition Comparison

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What are the differences between broccoli and coconut milk?

  • Broccoli is higher in vitamin C, vitamin K, vitamin A, folate, vitamin B6, and vitamin B2, yet coconut milk is higher in manganese, copper, and iron.
  • Coconut milk's daily need coverage for saturated fat is 106% more.
  • The amount of saturated fat in broccoli is lower.
  • The glycemic index of broccoli is lower.

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

Infographic

Broccoli 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
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 CalciumCalcium +193.8%
Contains more PotassiumPotassium +20.2%
Contains more MagnesiumMagnesium +76.2%
Contains more IronIron +124.7%
Contains more CopperCopper +442.9%
Contains more ZincZinc +63.4%
Contains more PhosphorusPhosphorus +51.5%
Contains less SodiumSodium -54.5%
Contains more ManganeseManganese +336.2%
Contains more SeleniumSelenium +148%

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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
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 +3085.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +420%
Contains more Vitamin B1Vitamin B1 +173.1%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +213.1%
Contains more Vitamin B6Vitamin B6 +430.3%
Contains more Vitamin KVitamin K +101500%
Contains more FolateFolate +293.8%
Contains more CholineCholine +120%
Contains more Vitamin B3Vitamin B3 +18.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broccoli Coconut milk DV% diff.
Vitamin C 89.2mg 2.8mg 96%
Saturated fat 0.039g 21.14g 96%
Vitamin K 101.6µg 0.1µg 85%
Fats 0.37g 23.84g 36%
Manganese 0.21mg 0.916mg 31%
Copper 0.049mg 0.266mg 24%
Folate 63µg 16µg 12%
Vitamin B6 0.175mg 0.033mg 11%
Iron 0.73mg 1.64mg 11%
Calories 34kcal 230kcal 10%
Vitamin B2 0.117mg 0mg 9%
Vitamin B5 0.573mg 0.183mg 8%
Selenium 2.5µg 6.2µg 7%
Phosphorus 66mg 100mg 5%
Vitamin E 0.78mg 0.15mg 4%
Vitamin B1 0.071mg 0.026mg 4%
Magnesium 21mg 37mg 4%
Vitamin A 31µg 0µg 3%
Monounsaturated fat 0.011g 1.014g 3%
Calcium 47mg 16mg 3%
Choline 18.7mg 8.5mg 2%
Zinc 0.41mg 0.67mg 2%
Fiber 2.6g 2.2g 2%
Potassium 316mg 263mg 2%
Polyunsaturated fat 0.038g 0.261g 1%
Sodium 33mg 15mg 1%
Fructose 0.68g 1%
Vitamin B3 0.639mg 0.76mg 1%
Protein 2.82g 2.29g 1%
Carbs 6.64g 5.54g 0%
Net carbs 4.04g 3.34g N/A
Sugar 1.7g 3.34g N/A
Tryptophan 0.033mg 0.027mg 0%
Threonine 0.088mg 0.083mg 0%
Isoleucine 0.079mg 0.09mg 0%
Leucine 0.129mg 0.17mg 0%
Lysine 0.135mg 0.101mg 0%
Methionine 0.038mg 0.043mg 0%
Phenylalanine 0.117mg 0.116mg 0%
Valine 0.125mg 0.139mg 0%
Histidine 0.059mg 0.053mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 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 +23.1%
Contains more CarbsCarbs +19.9%
Contains more WaterWater +32.1%
Contains more OtherOther +22.5%
Contains more FatsFats +6343.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 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 -99.8%
Contains more Mono. FatMonounsaturated fat +9118.2%
Contains more Poly. FatPolyunsaturated fat +586.8%

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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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.