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  6. Coconut milk vs. Apple

Coconut milk vs. Apple — In-Depth Nutrition Comparison

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Significant differences between coconut milk and apples

  • The amount of manganese, copper, iron, phosphorus, selenium, magnesium, and zinc in coconut milk is higher than in apples.
  • Coconut milk covers your daily saturated fat needs 106% more than apples.
  • Apples contain less saturated fat.
  • Coconut milk has a higher glycemic index. The glycemic index of coconut milk is 97, while the glycemic index of apples is 36.

Specific food types used in this comparison are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Apples, raw, with skin.

Infographic

Coconut milk vs Apple 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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Apple
Apple
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
Contains more MagnesiumMagnesium +640%
Contains more CalciumCalcium +166.7%
Contains more PotassiumPotassium +145.8%
Contains more IronIron +1266.7%
Contains more CopperCopper +885.2%
Contains more ZincZinc +1575%
Contains more PhosphorusPhosphorus +809.1%
Contains more ManganeseManganese +2517.1%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -93.3%

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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Apple
Apple
6
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 15% 1% 3.6% 0% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3% 1.9%
Contains more Vitamin B1Vitamin B1 +52.9%
Contains more Vitamin B3Vitamin B3 +735.2%
Contains more Vitamin B5Vitamin B5 +200%
Contains more FolateFolate +433.3%
Contains more CholineCholine +150%
Contains more Vitamin CVitamin C +64.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +20%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B6Vitamin B6 +24.2%
Contains more Vitamin KVitamin K +2100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut milk Apple DV% diff.
Saturated fat 21.14g 0.028g 96%
Manganese 0.916mg 0.035mg 38%
Fats 23.84g 0.17g 36%
Copper 0.266mg 0.027mg 27%
Iron 1.64mg 0.12mg 19%
Phosphorus 100mg 11mg 13%
Selenium 6.2µg 0µg 11%
Calories 230kcal 52kcal 9%
Magnesium 37mg 5mg 8%
Fructose 5.9g 7%
Zinc 0.67mg 0.04mg 6%
Potassium 263mg 107mg 5%
Protein 2.29g 0.26g 4%
Vitamin B3 0.76mg 0.091mg 4%
Monounsaturated fat 1.014g 0.007g 3%
Folate 16µg 3µg 3%
Carbs 5.54g 13.81g 3%
Vitamin K 0.1µg 2.2µg 2%
Vitamin B5 0.183mg 0.061mg 2%
Vitamin C 2.8mg 4.6mg 2%
Vitamin B2 0mg 0.026mg 2%
Polyunsaturated fat 0.261g 0.051g 1%
Choline 8.5mg 3.4mg 1%
Fiber 2.2g 2.4g 1%
Vitamin B1 0.026mg 0.017mg 1%
Vitamin B6 0.033mg 0.041mg 1%
Sodium 15mg 1mg 1%
Calcium 16mg 6mg 1%
Net carbs 3.34g 11.41g N/A
Sugar 3.34g 10.39g N/A
Starch 0.05g 0%
Vitamin A 0µg 3µg 0%
Vitamin E 0.15mg 0.18mg 0%
Tryptophan 0.027mg 0.001mg 0%
Threonine 0.083mg 0.006mg 0%
Isoleucine 0.09mg 0.006mg 0%
Leucine 0.17mg 0.013mg 0%
Lysine 0.101mg 0.012mg 0%
Methionine 0.043mg 0.001mg 0%
Phenylalanine 0.116mg 0.006mg 0%
Valine 0.139mg 0.012mg 0%
Histidine 0.053mg 0.005mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Apple
Apple
2
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Contains more ProteinProtein +780.8%
Contains more FatsFats +13923.5%
Contains more OtherOther +255%
Contains more CarbsCarbs +149.3%
Contains more WaterWater +26.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Apple
Apple
1
33% 8% 59%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 g
Contains more Mono. FatMonounsaturated fat +14385.7%
Contains more Poly. FatPolyunsaturated fat +411.8%
Contains less Sat. FatSaturated fat -99.9%

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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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/nutrients
  2. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.