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  6. Coconut milk vs. Wheat Bread

Coconut milk vs. Wheat Bread — In-Depth Nutrition Comparison

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Important differences between coconut milk and wheat Bread

  • Coconut milk has less selenium, vitamin B1, vitamin B3, iron, vitamin B2, manganese, folate, and calcium.
  • Coconut milk's daily need coverage for saturated fat is 101% more.
  • Wheat Bread is lower in saturated fat.
  • Coconut milk has a higher glycemic index than wheat Bread.

The food varieties used in the comparison are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Bread, wheat, toasted.

Infographic

Coconut milk vs Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more PotassiumPotassium +17.9%
Contains more CopperCopper +34.3%
Contains less SodiumSodium -97.5%
Contains more MagnesiumMagnesium +59.5%
Contains more CalciumCalcium +931.3%
Contains more IronIron +149.4%
Contains more ZincZinc +119.4%
Contains more PhosphorusPhosphorus +88%
Contains more ManganeseManganese +50.3%
Contains more SeleniumSelenium +438.7%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +1300%
Contains more Vitamin EVitamin E +60%
Contains more Vitamin B1Vitamin B1 +1588.5%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +722.4%
Contains more Vitamin B5Vitamin B5 +149.2%
Contains more Vitamin B6Vitamin B6 +363.6%
Contains more Vitamin KVitamin K +5600%
Contains more FolateFolate +437.5%
Contains more CholineCholine +160%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut milk Wheat Bread DV% diff.
Saturated fat 21.14g 0.989g 92%
Selenium 6.2µg 33.4µg 49%
Vitamin B3 0.76mg 6.25mg 34%
Vitamin B1 0.026mg 0.439mg 34%
Iron 1.64mg 4.09mg 31%
Fats 23.84g 4.27g 30%
Vitamin B2 0mg 0.382mg 29%
Sodium 15mg 601mg 25%
Protein 2.29g 12.96g 21%
Manganese 0.916mg 1.377mg 20%
Folate 16µg 86µg 18%
Carbs 5.54g 55.77g 17%
Calcium 16mg 165mg 15%
Phosphorus 100mg 188mg 13%
Polyunsaturated fat 0.261g 1.72g 10%
Fiber 2.2g 4.7g 10%
Vitamin B6 0.033mg 0.153mg 9%
Copper 0.266mg 0.198mg 8%
Zinc 0.67mg 1.47mg 7%
Magnesium 37mg 59mg 5%
Vitamin K 0.1µg 5.7µg 5%
Vitamin B5 0.183mg 0.456mg 5%
Calories 230kcal 313kcal 4%
Vitamin C 2.8mg 0.2mg 3%
Choline 8.5mg 22.1mg 2%
Vitamin E 0.15mg 0.24mg 1%
Potassium 263mg 223mg 1%
Net carbs 3.34g 51.07g N/A
Sugar 3.34g 6.42g N/A
Monounsaturated fat 1.014g 1.019g 0%
Tryptophan 0.027mg 0.092mg 0%
Threonine 0.083mg 0.299mg 0%
Isoleucine 0.09mg 0.258mg 0%
Leucine 0.17mg 0.461mg 0%
Lysine 0.101mg 0.215mg 0%
Methionine 0.043mg 0.105mg 0%
Phenylalanine 0.116mg 0.315mg 0%
Valine 0.139mg 0.31mg 0%
Histidine 0.053mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A

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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more FatsFats +458.3%
Contains more WaterWater +179.1%
Contains more ProteinProtein +465.9%
Contains more CarbsCarbs +906.7%
Contains more OtherOther +290.1%

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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -95.3%
Contains more Poly. FatPolyunsaturated fat +559%
~equal in Monounsaturated fat ~1.019g

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.