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Coconut milk vs. Beef — In-Depth Nutrition Comparison

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The main differences between coconut milk and beef

  • Coconut milk is richer in manganese, yet beef is richer in vitamin B12, vitamin B6, selenium, vitamin B3, vitamin B2, zinc, and phosphorus.
  • Daily need coverage for vitamin B12 for beef is 175% higher.
  • Coconut milk contains 102 times more manganese than beef. Coconut milk contains 0.916mg of manganese, while beef contains 0.009mg.
  • Beef contains less saturated fat.
  • Beef has 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 Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted.

Infographic

Coconut milk vs Beef 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%
Beef
Beef
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.9% 31% 114% 32% 101% 111% 7% 1.2% 139%
Contains more MagnesiumMagnesium +164.3%
Contains more CalciumCalcium +23.1%
Contains more CopperCopper +174.2%
Contains less SodiumSodium -72.2%
Contains more ManganeseManganese +10077.8%
Contains more PotassiumPotassium +33.8%
Contains more IronIron +85.4%
Contains more ZincZinc +452.2%
Contains more PhosphorusPhosphorus +159%
Contains more SeleniumSelenium +309.7%

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.
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%
Beef
Beef
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 0% 0.67% 5% 1.5% 19% 92% 108% 29% 154% 526% 4% 5.3% 41%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +128.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +184.6%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +657.9%
Contains more Vitamin B5Vitamin B5 +162.8%
Contains more Vitamin B6Vitamin B6 +1927.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1500%
Contains more CholineCholine +789.4%

All nutrients comparison - raw data values

Nutrient Coconut milk Beef DV% diff.
Vitamin B12 0µg 4.21µg 175%
Saturated fat 21.14g 2.595g 84%
Protein 2.29g 27.55g 51%
Vitamin B6 0.033mg 0.669mg 49%
Manganese 0.916mg 0.009mg 39%
Selenium 6.2µg 25.4µg 35%
Vitamin B3 0.76mg 5.76mg 31%
Vitamin B2 0mg 0.4mg 31%
Cholesterol 0mg 85mg 28%
Zinc 0.67mg 3.7mg 28%
Fats 23.84g 6.54g 27%
Phosphorus 100mg 259mg 23%
Copper 0.266mg 0.097mg 19%
Iron 1.64mg 3.04mg 18%
Choline 8.5mg 75.6mg 12%
Fiber 2.2g 0g 9%
Vitamin B5 0.183mg 0.481mg 6%
Magnesium 37mg 14mg 5%
Monounsaturated fat 1.014g 2.734g 4%
Vitamin B1 0.026mg 0.074mg 4%
Calories 230kcal 169kcal 3%
Potassium 263mg 352mg 3%
Vitamin C 2.8mg 0mg 3%
Sodium 15mg 54mg 2%
Folate 16µg 7µg 2%
Carbs 5.54g 0g 2%
Polyunsaturated fat 0.261g 0.532g 2%
Vitamin D 0µg 0.1µg 1%
Vitamin E 0.15mg 0.25mg 1%
Vitamin K 0.1µg 1.6µg 1%
Net carbs 3.34g 0g N/A
Vitamin D 0IU 3IU 0%
Calcium 16mg 13mg 0%
Sugar 3.34g 0g N/A
Vitamin A 0µg 2µg 0%
Trans fat 0.375g N/A
Tryptophan 0.027mg 0.359mg 0%
Threonine 0.083mg 1.534mg 0%
Isoleucine 0.09mg 1.52mg 0%
Leucine 0.17mg 2.833mg 0%
Lysine 0.101mg 3.178mg 0%
Methionine 0.043mg 0.871mg 0%
Phenylalanine 0.116mg 1.299mg 0%
Valine 0.139mg 1.603mg 0%
Histidine 0.053mg 1.244mg 0%
Omega-3 - EPA 0g 0.002g N/A
Omega-3 - DHA 0g 0.002g N/A
Omega-3 - ALA 0.013g N/A
Omega-3 - DPA 0g 0.011g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.017g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.349g 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
Beef
Beef
1
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Contains more FatsFats +264.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +255%
Contains more ProteinProtein +1103.1%
~equal in Water ~65.71g

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
Beef
Beef
3
44% 47% 9%
Saturated fat: Sat. Fat 2.595 g
Monounsaturated fat: Mono. Fat 2.734 g
Polyunsaturated fat: Poly. Fat 0.532 g
Contains less Sat. FatSaturated fat -87.7%
Contains more Mono. FatMonounsaturated fat +169.6%
Contains more Poly. FatPolyunsaturated fat +103.8%

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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. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/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.