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Coconut milk vs. Blueberry — In-Depth Nutrition Comparison

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What are the differences between coconut milk and blueberries?

  • Coconut milk is higher in manganese, copper, iron, phosphorus, selenium, magnesium, and potassium, yet blueberries are higher in vitamin K and vitamin C.
  • Coconut milk's daily need coverage for saturated fat is 106% more.
  • Coconut milk has 62 times more selenium than blueberries. While coconut milk has 6.2µg of selenium, blueberries have only 0.1µg.
  • The amount of saturated fat in blueberries is lower.
  • The glycemic index of blueberries is lower.

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

Infographic

Coconut milk vs Blueberry 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 4.3% 1.8% 6.8% 11% 19% 4.4% 5.1% 0.13% 44% 0.55%
Contains more MagnesiumMagnesium +516.7%
Contains more CalciumCalcium +166.7%
Contains more PotassiumPotassium +241.6%
Contains more IronIron +485.7%
Contains more CopperCopper +366.7%
Contains more ZincZinc +318.8%
Contains more PhosphorusPhosphorus +733.3%
Contains more ManganeseManganese +172.6%
Contains more SeleniumSelenium +6100%
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 32% 1% 11% 0% 9.3% 9.5% 7.8% 7.4% 12% 0% 48% 4.5% 3.3%
Contains more Vitamin B3Vitamin B3 +81.8%
Contains more Vitamin B5Vitamin B5 +47.6%
Contains more FolateFolate +166.7%
Contains more CholineCholine +41.7%
Contains more Vitamin CVitamin C +246.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +280%
Contains more Vitamin B1Vitamin B1 +42.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B6Vitamin B6 +57.6%
Contains more Vitamin KVitamin K +19200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut milk Blueberry DV% diff.
Saturated fat 21.14g 0.028g 96%
Fats 23.84g 0.33g 36%
Manganese 0.916mg 0.336mg 25%
Copper 0.266mg 0.057mg 23%
Iron 1.64mg 0.28mg 17%
Vitamin K 0.1µg 19.3µg 16%
Phosphorus 100mg 12mg 13%
Selenium 6.2µg 0.1µg 11%
Calories 230kcal 57kcal 9%
Vitamin C 2.8mg 9.7mg 8%
Magnesium 37mg 6mg 7%
Fructose 4.97g 6%
Zinc 0.67mg 0.16mg 5%
Potassium 263mg 77mg 5%
Folate 16µg 6µg 3%
Carbs 5.54g 14.49g 3%
Vitamin E 0.15mg 0.57mg 3%
Protein 2.29g 0.74g 3%
Vitamin B2 0mg 0.041mg 3%
Vitamin B3 0.76mg 0.418mg 2%
Monounsaturated fat 1.014g 0.047g 2%
Polyunsaturated fat 0.261g 0.146g 1%
Vitamin B6 0.033mg 0.052mg 1%
Fiber 2.2g 2.4g 1%
Vitamin B5 0.183mg 0.124mg 1%
Calcium 16mg 6mg 1%
Vitamin B1 0.026mg 0.037mg 1%
Sodium 15mg 1mg 1%
Net carbs 3.34g 12.09g N/A
Sugar 3.34g 9.96g N/A
Starch 0.03g 0%
Vitamin A 0µg 3µg 0%
Choline 8.5mg 6mg 0%
Tryptophan 0.027mg 0.003mg 0%
Threonine 0.083mg 0.02mg 0%
Isoleucine 0.09mg 0.023mg 0%
Leucine 0.17mg 0.044mg 0%
Lysine 0.101mg 0.013mg 0%
Methionine 0.043mg 0.012mg 0%
Phenylalanine 0.116mg 0.026mg 0%
Valine 0.139mg 0.031mg 0%
Histidine 0.053mg 0.011mg 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
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 g
Contains more ProteinProtein +209.5%
Contains more FatsFats +7124.2%
Contains more OtherOther +208.7%
Contains more CarbsCarbs +161.6%
Contains more WaterWater +24.5%

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
13% 21% 66%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.146 g
Contains more Mono. FatMonounsaturated fat +2057.4%
Contains more Poly. FatPolyunsaturated fat +78.8%
Contains less Sat. FatSaturated fat -99.9%

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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. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.