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  6. Coconut milk vs. Arugula

Coconut milk vs. Arugula — In-Depth Nutrition Comparison

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What are the main differences between coconut milk and arugula?

  • Coconut milk is richer in manganese, copper, selenium, and phosphorus, while arugula is higher in vitamin K, vitamin A, folate, calcium, and vitamin C.
  • Coconut milk's daily need coverage for saturated fat is 105% higher.
  • Arugula has 21 times less selenium than coconut milk. Coconut milk has 6.2µg of selenium, while arugula has 0.3µg.
  • Arugula is lower in saturated fat.
  • Coconut milk has a higher glycemic index (97) than arugula (32).

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

Infographic

Coconut milk vs Arugula 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains more IronIron +12.3%
Contains more CopperCopper +250%
Contains more ZincZinc +42.6%
Contains more PhosphorusPhosphorus +92.3%
Contains less SodiumSodium -44.4%
Contains more ManganeseManganese +185.4%
Contains more SeleniumSelenium +1966.7%
Contains more MagnesiumMagnesium +27%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +40.3%

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%
Arugula
Arugula
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 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin B3Vitamin B3 +149.2%
Contains more Vitamin CVitamin C +435.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +186.7%
Contains more Vitamin B1Vitamin B1 +69.2%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +138.8%
Contains more Vitamin B6Vitamin B6 +121.2%
Contains more Vitamin KVitamin K +108500%
Contains more FolateFolate +506.3%
Contains more CholineCholine +80%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut milk Arugula DV% diff.
Saturated fat 21.14g 0.086g 96%
Vitamin K 0.1µg 108.6µg 90%
Fats 23.84g 0.66g 36%
Manganese 0.916mg 0.321mg 26%
Copper 0.266mg 0.076mg 21%
Folate 16µg 97µg 20%
Vitamin C 2.8mg 15mg 14%
Calcium 16mg 160mg 14%
Vitamin A 0µg 119µg 13%
Selenium 6.2µg 0.3µg 11%
Calories 230kcal 25kcal 10%
Phosphorus 100mg 52mg 7%
Vitamin B2 0mg 0.086mg 7%
Vitamin B5 0.183mg 0.437mg 5%
Vitamin B6 0.033mg 0.073mg 3%
Potassium 263mg 369mg 3%
Vitamin B3 0.76mg 0.305mg 3%
Monounsaturated fat 1.014g 0.049g 2%
Vitamin B1 0.026mg 0.044mg 2%
Vitamin E 0.15mg 0.43mg 2%
Zinc 0.67mg 0.47mg 2%
Fiber 2.2g 1.6g 2%
Iron 1.64mg 1.46mg 2%
Magnesium 37mg 47mg 2%
Carbs 5.54g 3.65g 1%
Sodium 15mg 27mg 1%
Protein 2.29g 2.58g 1%
Choline 8.5mg 15.3mg 1%
Net carbs 3.34g 2.05g N/A
Sugar 3.34g 2.05g N/A
Polyunsaturated fat 0.261g 0.319g 0%
Tryptophan 0.027mg 0%
Threonine 0.083mg 0%
Isoleucine 0.09mg 0%
Leucine 0.17mg 0%
Lysine 0.101mg 0%
Methionine 0.043mg 0%
Phenylalanine 0.116mg 0%
Valine 0.139mg 0%
Histidine 0.053mg 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
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more FatsFats +3512.1%
Contains more CarbsCarbs +51.8%
Contains more ProteinProtein +12.7%
Contains more WaterWater +35.6%
Contains more OtherOther +97.2%

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
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains more Mono. FatMonounsaturated fat +1969.4%
Contains less Sat. FatSaturated fat -99.6%
Contains more Poly. FatPolyunsaturated fat +22.2%

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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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.