Cassava vs. Coconut milk — In-Depth Nutrition Comparison
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Differences between cassava and coconut milk
- Cassava has more vitamin C and vitamin B1, while coconut milk has more manganese, copper, iron, phosphorus, and selenium.
- Coconut milk's daily need coverage for saturated fat is 105% higher.
- Coconut milk contains 7 times less vitamin C than cassava. Cassava contains 20.6mg of vitamin C, while coconut milk contains 2.8mg.
- The amount of saturated fat in cassava is lower.
The food types used in this comparison are Cassava, raw and Nuts, coconut milk, raw (liquid expressed from grated meat and water).
Infographic
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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.
| Contains more MagnesiumMagnesium | +76.2% |
| Contains more IronIron | +507.4% |
| Contains more CopperCopper | +166% |
| Contains more ZincZinc | +97.1% |
| Contains more PhosphorusPhosphorus | +270.4% |
| Contains more ManganeseManganese | +138.5% |
| Contains more SeleniumSelenium | +785.7% |
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.
| Contains more Vitamin CVitamin C | +635.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +26.7% |
| Contains more Vitamin B1Vitamin B1 | +234.6% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +12.4% |
| Contains more Vitamin B6Vitamin B6 | +166.7% |
| Contains more Vitamin KVitamin K | +1800% |
| Contains more FolateFolate | +68.8% |
| Contains more CholineCholine | +178.8% |
| Contains more Vitamin B5Vitamin B5 | +71% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.36 g
Fats:
0.28 g
Carbs:
38.06 g
Water:
59.68 g
Other:
0.62 g
Protein:
2.29 g
Fats:
23.84 g
Carbs:
5.54 g
Water:
67.62 g
Other:
0.71 g
| Contains more CarbsCarbs | +587% |
| Contains more ProteinProtein | +68.4% |
| Contains more FatsFats | +8414.3% |
| Contains more WaterWater | +13.3% |
| Contains more OtherOther | +14.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.074 g
Monounsaturated fat:
Mono. Fat
0.075 g
Polyunsaturated fat:
Poly. Fat
0.048 g
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 | -99.6% |
| Contains more Mono. FatMonounsaturated fat | +1252% |
| Contains more Poly. FatPolyunsaturated fat | +443.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 0.074g | 21.14g | 96% |
| Fats | 0.28g | 23.84g | 36% |
| Manganese | 0.384mg | 0.916mg | 23% |
| Vitamin C | 20.6mg | 2.8mg | 20% |
| Copper | 0.1mg | 0.266mg | 18% |
| Iron | 0.27mg | 1.64mg | 17% |
| Carbs | 38.06g | 5.54g | 11% |
| Selenium | 0.7µg | 6.2µg | 10% |
| Phosphorus | 27mg | 100mg | 10% |
| Vitamin B1 | 0.087mg | 0.026mg | 5% |
| Vitamin B6 | 0.088mg | 0.033mg | 4% |
| Vitamin B2 | 0.048mg | 0mg | 4% |
| Calories | 160kcal | 230kcal | 4% |
| Magnesium | 21mg | 37mg | 4% |
| Zinc | 0.34mg | 0.67mg | 3% |
| Choline | 23.7mg | 8.5mg | 3% |
| Folate | 27µg | 16µg | 3% |
| Monounsaturated fat | 0.075g | 1.014g | 2% |
| Protein | 1.36g | 2.29g | 2% |
| Vitamin B5 | 0.107mg | 0.183mg | 2% |
| Vitamin K | 1.9µg | 0.1µg | 2% |
| Fiber | 1.8g | 2.2g | 2% |
| Vitamin B3 | 0.854mg | 0.76mg | 1% |
| Polyunsaturated fat | 0.048g | 0.261g | 1% |
| Net carbs | 36.26g | 3.34g | N/A |
| Calcium | 16mg | 16mg | 0% |
| Potassium | 271mg | 263mg | 0% |
| Sugar | 1.7g | 3.34g | N/A |
| Sodium | 14mg | 15mg | 0% |
| Vitamin E | 0.19mg | 0.15mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.019mg | 0.027mg | 0% |
| Threonine | 0.028mg | 0.083mg | 0% |
| Isoleucine | 0.027mg | 0.09mg | 0% |
| Leucine | 0.039mg | 0.17mg | 0% |
| Lysine | 0.044mg | 0.101mg | 0% |
| Methionine | 0.011mg | 0.043mg | 0% |
| Phenylalanine | 0.026mg | 0.116mg | 0% |
| Valine | 0.035mg | 0.139mg | 0% |
| Histidine | 0.02mg | 0.053mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
14%
5%
Minerals Daily Need Coverage Score
16%
42%
Comparison summary
Which food is richer in minerals?
Coconut milk is relatively richer in minerals
Which food is lower in Sugar?
Cassava is lower in Sugar (difference - 1.64g)
Which food contains less Sodium?
Cassava contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Cassava is lower in Saturated fat (difference - 21.066g)
Which food is lower in glycemic index?
Cassava is lower in glycemic index (difference - 3)
Which food is cheaper?
Cassava is cheaper (difference - $3.8)
Which food is richer in vitamins?
Cassava is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)