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Coconut milk vs. Banana — In-Depth Nutrition Comparison

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What are the differences between coconut milk and bananas?

  • Coconut milk is higher in manganese, copper, iron, phosphorus, and selenium, yet bananas are higher in vitamin B6, vitamin C, and vitamin B2.
  • Coconut milk's daily need coverage for saturated fat is 105% more.
  • Coconut milk has 6 times more iron than bananas. While coconut milk has 1.64mg of iron, bananas have only 0.26mg.
  • The amount of saturated fat in bananas is lower.
  • The glycemic index of bananas is lower.

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

Infographic

Coconut milk vs Banana 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%
Banana
Banana
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 1.5% 32% 9.8% 26% 4.1% 9.4% 0.13% 35% 5.5%
Contains more MagnesiumMagnesium +37%
Contains more CalciumCalcium +220%
Contains more IronIron +530.8%
Contains more CopperCopper +241%
Contains more ZincZinc +346.7%
Contains more PhosphorusPhosphorus +354.5%
Contains more ManganeseManganese +239.3%
Contains more SeleniumSelenium +520%
Contains more PotassiumPotassium +36.1%
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%
Banana
Banana
9
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 29% 1% 2% 0% 7.8% 17% 12% 20% 85% 0% 1.3% 15% 5.3%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B3Vitamin B3 +14.3%
Contains more Vitamin CVitamin C +210.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +19.2%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +82.5%
Contains more Vitamin B6Vitamin B6 +1012.1%
Contains more Vitamin KVitamin K +400%
Contains more FolateFolate +25%
Contains more CholineCholine +15.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut milk Banana DV% diff.
Saturated fat 21.14g 0.112g 96%
Fats 23.84g 0.33g 36%
Manganese 0.916mg 0.27mg 28%
Vitamin B6 0.033mg 0.367mg 26%
Copper 0.266mg 0.078mg 21%
Iron 1.64mg 0.26mg 17%
Phosphorus 100mg 22mg 11%
Selenium 6.2µg 1µg 9%
Calories 230kcal 89kcal 7%
Vitamin C 2.8mg 8.7mg 7%
Vitamin B2 0mg 0.073mg 6%
Fructose 4.85g 6%
Carbs 5.54g 22.84g 6%
Zinc 0.67mg 0.15mg 5%
Potassium 263mg 358mg 3%
Vitamin B5 0.183mg 0.334mg 3%
Fiber 2.2g 2.6g 2%
Magnesium 37mg 27mg 2%
Starch 5.38g 2%
Monounsaturated fat 1.014g 0.032g 2%
Protein 2.29g 1.09g 2%
Polyunsaturated fat 0.261g 0.073g 1%
Folate 16µg 20µg 1%
Vitamin B3 0.76mg 0.665mg 1%
Sodium 15mg 1mg 1%
Calcium 16mg 5mg 1%
Net carbs 3.34g 20.24g N/A
Sugar 3.34g 12.23g N/A
Vitamin E 0.15mg 0.1mg 0%
Vitamin A 0µg 3µg 0%
Vitamin B1 0.026mg 0.031mg 0%
Vitamin K 0.1µg 0.5µg 0%
Choline 8.5mg 9.8mg 0%
Tryptophan 0.027mg 0.009mg 0%
Threonine 0.083mg 0.028mg 0%
Isoleucine 0.09mg 0.028mg 0%
Leucine 0.17mg 0.068mg 0%
Lysine 0.101mg 0.05mg 0%
Methionine 0.043mg 0.008mg 0%
Phenylalanine 0.116mg 0.049mg 0%
Valine 0.139mg 0.047mg 0%
Histidine 0.053mg 0.077mg 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
Banana
Banana
3
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Contains more ProteinProtein +110.1%
Contains more FatsFats +7124.2%
Contains more CarbsCarbs +312.3%
Contains more WaterWater +10.8%
Contains more OtherOther +16.9%

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
Banana
Banana
1
52% 15% 34%
Saturated fat: Sat. Fat 0.112 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.073 g
Contains more Mono. FatMonounsaturated fat +3068.8%
Contains more Poly. FatPolyunsaturated fat +257.5%
Contains less Sat. FatSaturated fat -99.5%

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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. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.