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Coconut milk vs. Avocado — In-Depth Nutrition Comparison

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The main differences between coconut milk and avocadoes

  • Coconut milk is richer in manganese, iron, and selenium, yet avocadoes are richer in vitamin B5, fiber, vitamin K, vitamin B6, folate, and vitamin E.
  • Daily need coverage for saturated fat for coconut milk is 95% higher.
  • Coconut milk contains 16 times more selenium than avocadoes. Coconut milk contains 6.2µg of selenium, while avocadoes contain 0.4µg.
  • Avocadoes contain less saturated fat.
  • Avocadoes have a lower glycemic index than coconut milk.

Food types used in this article are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Avocados, raw, all commercial varieties.

Infographic

Coconut milk vs Avocado 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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more MagnesiumMagnesium +27.6%
Contains more CalciumCalcium +33.3%
Contains more IronIron +198.2%
Contains more CopperCopper +40%
Contains more PhosphorusPhosphorus +92.3%
Contains more ManganeseManganese +545.1%
Contains more SeleniumSelenium +1450%
Contains more PotassiumPotassium +84.4%
Contains less SodiumSodium -53.3%
~equal in Zinc ~0.64mg

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%
Avocado
Avocado
11
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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin CVitamin C +257.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1280%
Contains more Vitamin B1Vitamin B1 +157.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +128.7%
Contains more Vitamin B5Vitamin B5 +659%
Contains more Vitamin B6Vitamin B6 +678.8%
Contains more Vitamin KVitamin K +20900%
Contains more FolateFolate +406.3%
Contains more CholineCholine +67.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut milk Avocado DV% diff.
Saturated fat 21.14g 2.126g 86%
Manganese 0.916mg 0.142mg 34%
Vitamin B5 0.183mg 1.389mg 24%
Monounsaturated fat 1.014g 9.799g 22%
Fiber 2.2g 6.7g 18%
Vitamin K 0.1µg 21µg 17%
Vitamin B6 0.033mg 0.257mg 17%
Folate 16µg 81µg 16%
Iron 1.64mg 0.55mg 14%
Fats 23.84g 14.66g 14%
Vitamin E 0.15mg 2.07mg 13%
Selenium 6.2µg 0.4µg 11%
Polyunsaturated fat 0.261g 1.816g 10%
Vitamin B2 0mg 0.13mg 10%
Copper 0.266mg 0.19mg 8%
Vitamin C 2.8mg 10mg 8%
Potassium 263mg 485mg 7%
Phosphorus 100mg 52mg 7%
Vitamin B3 0.76mg 1.738mg 6%
Calories 230kcal 160kcal 4%
Vitamin B1 0.026mg 0.067mg 3%
Magnesium 37mg 29mg 2%
Vitamin A 0µg 7µg 1%
Protein 2.29g 2g 1%
Choline 8.5mg 14.2mg 1%
Carbs 5.54g 8.53g 1%
Net carbs 3.34g 1.83g N/A
Calcium 16mg 12mg 0%
Sugar 3.34g 0.66g N/A
Zinc 0.67mg 0.64mg 0%
Starch 0.11g 0%
Sodium 15mg 7mg 0%
Tryptophan 0.027mg 0.025mg 0%
Threonine 0.083mg 0.073mg 0%
Isoleucine 0.09mg 0.084mg 0%
Leucine 0.17mg 0.143mg 0%
Lysine 0.101mg 0.132mg 0%
Methionine 0.043mg 0.038mg 0%
Phenylalanine 0.116mg 0.097mg 0%
Valine 0.139mg 0.107mg 0%
Histidine 0.053mg 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

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
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +14.5%
Contains more FatsFats +62.6%
Contains more CarbsCarbs +54%
Contains more OtherOther +122.5%
~equal in Water ~73.23g

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
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -89.9%
Contains more Mono. FatMonounsaturated fat +866.4%
Contains more Poly. FatPolyunsaturated fat +595.8%

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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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.