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  6. Coconut milk vs. Black gram

Coconut milk vs. Black gram — In-Depth Nutrition Comparison

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Significant differences between coconut milk and black gram

  • The amount of copper, iron, fiber, magnesium, folate, phosphorus, manganese, zinc, and potassium in black gram is higher than in coconut milk.
  • Coconut milk covers your daily saturated fat needs 105% more than black gram.
  • Black gram contains less saturated fat.
  • Coconut milk has a higher glycemic index. The glycemic index of coconut milk is 97, while the glycemic index of black gram is 43.

Specific food types used in this comparison are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Mungo beans, mature seeds, raw.

Infographic

Coconut milk vs Black gram 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains less SodiumSodium -60.5%
Contains more MagnesiumMagnesium +621.6%
Contains more CalciumCalcium +762.5%
Contains more PotassiumPotassium +273.8%
Contains more IronIron +361.6%
Contains more CopperCopper +268.8%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +279%
Contains more ManganeseManganese +66.7%
Contains more SeleniumSelenium +32.3%

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%
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% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +950%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +90.4%
Contains more Vitamin B5Vitamin B5 +395.1%
Contains more Vitamin B6Vitamin B6 +751.5%
Contains more FolateFolate +1250%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more FatsFats +1353.7%
Contains more WaterWater +526.1%
Contains more ProteinProtein +1000.9%
Contains more CarbsCarbs +964.8%
Contains more OtherOther +373.2%

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
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +1092.9%
Contains less Sat. FatSaturated fat -99.5%
Contains more Poly. FatPolyunsaturated fat +310.3%

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 Black gram
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Coconut milk Black gram DV% diff.
Saturated fat 21.14g 0.114g 96%
Copper 0.266mg 0.981mg 79%
Iron 1.64mg 7.57mg 74%
Fiber 2.2g 18.3g 64%
Magnesium 37mg 267mg 55%
Folate 16µg 216µg 50%
Protein 2.29g 25.21g 46%
Phosphorus 100mg 379mg 40%
Fats 23.84g 1.64g 34%
Manganese 0.916mg 1.527mg 27%
Zinc 0.67mg 3.35mg 24%
Potassium 263mg 983mg 21%
Vitamin B1 0.026mg 0.273mg 21%
Vitamin B2 0mg 0.254mg 20%
Vitamin B6 0.033mg 0.281mg 19%
Carbs 5.54g 58.99g 18%
Vitamin B5 0.183mg 0.906mg 14%
Calcium 16mg 138mg 12%
Calories 230kcal 341kcal 6%
Polyunsaturated fat 0.261g 1.071g 5%
Selenium 6.2µg 8.2µg 4%
Vitamin B3 0.76mg 1.447mg 4%
Vitamin C 2.8mg 0mg 3%
Choline 8.5mg 2%
Monounsaturated fat 1.014g 0.085g 2%
Sodium 15mg 38mg 1%
Vitamin E 0.15mg 1%
Net carbs 3.34g 40.69g N/A
Sugar 3.34g N/A
Vitamin A 0µg 1µg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.027mg 0.263mg 0%
Threonine 0.083mg 0.875mg 0%
Isoleucine 0.09mg 1.287mg 0%
Leucine 0.17mg 2.089mg 0%
Lysine 0.101mg 1.674mg 0%
Methionine 0.043mg 0.367mg 0%
Phenylalanine 0.116mg 1.473mg 0%
Valine 0.139mg 1.416mg 0%
Histidine 0.053mg 0.706mg 0%

Which food is preferable for your diet?

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

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
34%
Black gram
Minerals Daily Need Coverage Score
42%
Coconut milk
143%
Black gram

Comparison summary

Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 23mg)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 3.34g)
Which food is lower in Saturated fat?
Black gram
Black gram is lower in Saturated fat (difference - 21.026g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 54)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $2.5)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.