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  6. Coconut milk vs. Blackberry

Coconut milk vs. Blackberry — In-Depth Nutrition Comparison

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How are coconut milk and blackberries different?

  • Coconut milk is higher in iron, manganese, copper, phosphorus, and selenium; however, blackberries are richer in vitamin C, vitamin K, fiber, and vitamin E.
  • Daily need coverage for saturated fat for coconut milk is 106% higher.
  • Coconut milk contains 16 times more selenium than blackberries. While coconut milk contains 6.2µg of selenium, blackberries contain only 0.4µg.
  • Blackberries have less saturated fat.
  • Blackberries have a lower glycemic index (25) than coconut milk (97).

Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Blackberries, raw are the varieties used in this article.

Infographic

Coconut milk vs Blackberry 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 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
Contains more MagnesiumMagnesium +85%
Contains more PotassiumPotassium +62.3%
Contains more IronIron +164.5%
Contains more CopperCopper +61.2%
Contains more ZincZinc +26.4%
Contains more PhosphorusPhosphorus +354.5%
Contains more ManganeseManganese +41.8%
Contains more SeleniumSelenium +1450%
Contains more CalciumCalcium +81.3%
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%
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 70% 3.7% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B3Vitamin B3 +17.6%
Contains more Vitamin CVitamin C +650%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +680%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +50.8%
Contains more Vitamin KVitamin K +19700%
Contains more FolateFolate +56.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.03mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~8.5mg

All nutrients comparison - raw data values

Nutrient Coconut milk Blackberry DV% diff.
Saturated fat 21.14g 0.014g 96%
Fats 23.84g 0.49g 36%
Vitamin C 2.8mg 21mg 20%
Vitamin K 0.1µg 19.8µg 16%
Iron 1.64mg 0.62mg 13%
Manganese 0.916mg 0.646mg 12%
Fiber 2.2g 5.3g 12%
Phosphorus 100mg 22mg 11%
Selenium 6.2µg 0.4µg 11%
Copper 0.266mg 0.165mg 11%
Calories 230kcal 43kcal 9%
Vitamin E 0.15mg 1.17mg 7%
Magnesium 37mg 20mg 4%
Fructose 2.4g 3%
Potassium 263mg 162mg 3%
Vitamin B5 0.183mg 0.276mg 2%
Monounsaturated fat 1.014g 0.047g 2%
Folate 16µg 25µg 2%
Protein 2.29g 1.39g 2%
Vitamin B2 0mg 0.026mg 2%
Zinc 0.67mg 0.53mg 1%
Sodium 15mg 1mg 1%
Carbs 5.54g 9.61g 1%
Vitamin B1 0.026mg 0.02mg 1%
Vitamin B3 0.76mg 0.646mg 1%
Calcium 16mg 29mg 1%
Vitamin A 0µg 11µg 1%
Net carbs 3.34g 4.31g N/A
Sugar 3.34g 4.88g N/A
Vitamin B6 0.033mg 0.03mg 0%
Choline 8.5mg 8.5mg 0%
Polyunsaturated fat 0.261g 0.28g 0%
Tryptophan 0.027mg 0%
Threonine 0.083mg 0%
Isoleucine 0.09mg 0%
Leucine 0.17mg 0%
Lysine 0.101mg 0%
Methionine 0.043mg 0%
Phenylalanine 0.116mg 0%
Valine 0.139mg 0%
Histidine 0.053mg 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
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Contains more ProteinProtein +64.7%
Contains more FatsFats +4765.3%
Contains more OtherOther +97.2%
Contains more CarbsCarbs +73.5%
Contains more WaterWater +30.4%

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
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 g
Contains more Mono. FatMonounsaturated fat +2057.4%
Contains less Sat. FatSaturated fat -99.9%
~equal in Polyunsaturated fat ~0.28g

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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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.