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Coconut milk vs. Beef tenderloin — In-Depth Nutrition Comparison

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What are the main differences between coconut milk and beef tenderloin?

  • Coconut milk is richer in manganese and copper, while beef tenderloin is higher in vitamin B12, zinc, selenium, vitamin B2, iron, and vitamin B6.
  • Beef tenderloin's daily need coverage for vitamin B12 is 103% higher.
  • Beef tenderloin has 65 times less manganese than coconut milk. Coconut milk has 0.916mg of manganese, while beef tenderloin has 0.014mg.
  • Beef tenderloin is lower in saturated fat.
  • Coconut milk has a higher glycemic index (97) than beef tenderloin (0).

We used Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted types in this comparison.

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Coconut milk vs Beef tenderloin infographic
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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 16% 2.7% 29% 117% 41% 110% 87% 7.4% 1.8% 125%
Contains more MagnesiumMagnesium +68.2%
Contains more CalciumCalcium +77.8%
Contains more CopperCopper +116.3%
Contains less SodiumSodium -73.7%
Contains more ManganeseManganese +6442.9%
Contains more PotassiumPotassium +25.9%
Contains more IronIron +89.6%
Contains more ZincZinc +501.5%
Contains more PhosphorusPhosphorus +103%
Contains more SeleniumSelenium +269.4%

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%
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% 0% 0% 23% 60% 56% 15% 58% 308% 0% 6% 50%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
Contains more Vitamin B1Vitamin B1 +246.2%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +294.7%
Contains more Vitamin B5Vitamin B5 +36.6%
Contains more Vitamin B6Vitamin B6 +657.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +970.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Coconut milk Beef tenderloin DV% diff.
Vitamin B12 0µg 2.46µg 103%
Saturated fat 21.14g 9.72g 52%
Protein 2.29g 23.9g 43%
Manganese 0.916mg 0.014mg 39%
Zinc 0.67mg 4.03mg 31%
Selenium 6.2µg 22.9µg 30%
Cholesterol 0mg 85mg 28%
Monounsaturated fat 1.014g 10.27g 23%
Vitamin B2 0mg 0.26mg 20%
Iron 1.64mg 3.11mg 18%
Vitamin B6 0.033mg 0.25mg 17%
Copper 0.266mg 0.123mg 16%
Choline 8.5mg 91mg 15%
Phosphorus 100mg 203mg 15%
Vitamin B3 0.76mg 3mg 14%
Fiber 2.2g 0g 9%
Polyunsaturated fat 0.261g 1g 5%
Calories 230kcal 324kcal 5%
Vitamin B1 0.026mg 0.09mg 5%
Magnesium 37mg 22mg 4%
Vitamin C 2.8mg 0mg 3%
Folate 16µg 8µg 2%
Potassium 263mg 331mg 2%
Sodium 15mg 57mg 2%
Carbs 5.54g 0g 2%
Fats 23.84g 24.6g 1%
Vitamin E 0.15mg 1%
Calcium 16mg 9mg 1%
Vitamin B5 0.183mg 0.25mg 1%
Net carbs 3.34g 0g N/A
Sugar 3.34g 0g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.027mg 0.268mg 0%
Threonine 0.083mg 1.044mg 0%
Isoleucine 0.09mg 1.075mg 0%
Leucine 0.17mg 1.889mg 0%
Lysine 0.101mg 1.989mg 0%
Methionine 0.043mg 0.612mg 0%
Phenylalanine 0.116mg 0.933mg 0%
Valine 0.139mg 1.163mg 0%
Histidine 0.053mg 0.818mg 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
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +39.8%
Contains more ProteinProtein +943.7%
Contains more OtherOther +340.8%
~equal in Fats ~24.6g

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
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 g
Contains less Sat. FatSaturated fat -54%
Contains more Mono. FatMonounsaturated fat +912.8%
Contains more Poly. FatPolyunsaturated fat +283.1%

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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 tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/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.