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  6. Coconut milk vs. Beetroot

Coconut milk vs. Beetroot — In-Depth Nutrition Comparison

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What are the differences between Coconut milk and Beetroot?

  • Coconut milk is higher in Manganese, Copper, Iron, Selenium, and Phosphorus, yet Beetroot is higher in Folate.
  • Coconut milk's daily need coverage for Saturated Fat is 106% more.
  • Coconut milk has 9 times more Selenium than Beetroot. While Coconut milk has 6.2µg of Selenium, Beetroot has only 0.7µg.
  • The amount of Saturated Fat in Beetroot is lower.

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

Infographic

Coconut milk vs Beetroot 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.
Coconut milk
Coconut milk
8
:
1
Beetroot
Beetroot
Contains more Iron +105%
Contains more Magnesium +60.9%
Contains more Phosphorus +150%
Contains less Sodium -80.8%
Contains more Zinc +91.4%
Contains more Copper +254.7%
Contains more Manganese +178.4%
Contains more Selenium +785.7%
Contains more Potassium +23.6%
Equal in Calcium - 16
Coconut milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 62% 27% 43% 24% 2% 19% 89% 120% 34%
Beetroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Contains more Iron +105%
Contains more Magnesium +60.9%
Contains more Phosphorus +150%
Contains less Sodium -80.8%
Contains more Zinc +91.4%
Contains more Copper +254.7%
Contains more Manganese +178.4%
Contains more Selenium +785.7%
Contains more Potassium +23.6%
Equal in Calcium - 16

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.
Coconut milk
Coconut milk
3
:
7
Beetroot
Beetroot
Contains more Vitamin E +275%
Contains more Vitamin B3 +127.5%
Contains more Vitamin B5 +18.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +75%
Contains more Vitamin B1 +19.2%
Contains more Vitamin B2 +∞%
Contains more Vitamin B6 +103%
Contains more Folate +581.3%
Contains more Vitamin K +100%
Coconut milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 10% 7% 0% 15% 11% 8% 12% 0% 1%
Beetroot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 1%
Contains more Vitamin E +275%
Contains more Vitamin B3 +127.5%
Contains more Vitamin B5 +18.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +75%
Contains more Vitamin B1 +19.2%
Contains more Vitamin B2 +∞%
Contains more Vitamin B6 +103%
Contains more Folate +581.3%
Contains more Vitamin K +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut milk
Coconut milk
2
:
3
Beetroot
Beetroot
Contains more Protein +42.2%
Contains more Fats +13923.5%
Contains more Carbs +72.6%
Contains more Water +29.5%
Contains more Other +52.1%
Coconut milk
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Beetroot
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more Protein +42.2%
Contains more Fats +13923.5%
Contains more Carbs +72.6%
Contains more Water +29.5%
Contains more Other +52.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut milk
Coconut milk
2
:
1
Beetroot
Beetroot
Contains more Monounsaturated Fat +3068.8%
Contains more Polyunsaturated fat +335%
Contains less Saturated Fat -99.9%
Coconut milk
94% 5%
Saturated Fat: 21.14 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 0.261 g
Beetroot
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
Contains more Monounsaturated Fat +3068.8%
Contains more Polyunsaturated fat +335%
Contains less Saturated Fat -99.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut milk Beetroot
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Coconut milk Beetroot Opinion
Net carbs 3.34g 6.76g Beetroot
Protein 2.29g 1.61g Coconut milk
Fats 23.84g 0.17g Coconut milk
Carbs 5.54g 9.56g Beetroot
Calories 230kcal 43kcal Coconut milk
Sugar 3.34g 6.76g Coconut milk
Fiber 2.2g 2.8g Beetroot
Calcium 16mg 16mg
Iron 1.64mg 0.8mg Coconut milk
Magnesium 37mg 23mg Coconut milk
Phosphorus 100mg 40mg Coconut milk
Potassium 263mg 325mg Beetroot
Sodium 15mg 78mg Coconut milk
Zinc 0.67mg 0.35mg Coconut milk
Copper 0.266mg 0.075mg Coconut milk
Manganese 0.916mg 0.329mg Coconut milk
Selenium 6.2µg 0.7µg Coconut milk
Vitamin A 0IU 33IU Beetroot
Vitamin A RAE 0µg 2µg Beetroot
Vitamin E 0.15mg 0.04mg Coconut milk
Vitamin C 2.8mg 4.9mg Beetroot
Vitamin B1 0.026mg 0.031mg Beetroot
Vitamin B2 0mg 0.04mg Beetroot
Vitamin B3 0.76mg 0.334mg Coconut milk
Vitamin B5 0.183mg 0.155mg Coconut milk
Vitamin B6 0.033mg 0.067mg Beetroot
Folate 16µg 109µg Beetroot
Vitamin K 0.1µg 0.2µg Beetroot
Tryptophan 0.027mg 0.019mg Coconut milk
Threonine 0.083mg 0.047mg Coconut milk
Isoleucine 0.09mg 0.048mg Coconut milk
Leucine 0.17mg 0.068mg Coconut milk
Lysine 0.101mg 0.058mg Coconut milk
Methionine 0.043mg 0.018mg Coconut milk
Phenylalanine 0.116mg 0.046mg Coconut milk
Valine 0.139mg 0.056mg Coconut milk
Histidine 0.053mg 0.021mg Coconut milk
Saturated Fat 21.14g 0.027g Beetroot
Monounsaturated Fat 1.014g 0.032g Coconut milk
Polyunsaturated fat 0.261g 0.06g Coconut milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Beetroot
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
5%
Coconut milk
12%
Beetroot
Minerals Daily Need Coverage Score
42%
Coconut milk
19%
Beetroot

Comparison summary

Which food is lower in Sugar?
Coconut milk
Coconut milk is lower in Sugar (difference - 3.42g)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 63mg)
Which food is richer in minerals?
Coconut milk
Coconut milk is relatively richer in minerals
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 21.113g)
Which food is lower in glycemic index?
Beetroot
Beetroot is lower in glycemic index (difference - 33)
Which food is cheaper?
Beetroot
Beetroot is cheaper (difference - $3.5)
Which food is richer in vitamins?
Beetroot
Beetroot is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.