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  6. Coconut milk vs. Cardamom

Coconut milk vs. Cardamom — In-Depth Nutrition Comparison

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Summary of differences between coconut milk and cardamom

  • Coconut milk has less manganese, iron, fiber, zinc, magnesium, calcium, potassium, vitamin C, and vitamin B6 than cardamom.
  • Cardamom covers your daily need for manganese, 1178% more than coconut milk.
  • Coconut milk has 31 times more saturated fat than cardamom. While coconut milk has 21.14g of saturated fat, cardamom has only 0.68g.
  • The glycemic index of coconut milk is higher.

These are the specific foods used in this comparison Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Spices, cardamom.

Infographic

Coconut milk vs Cardamom 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 164% 115% 99% 524% 128% 204% 76% 2.3% 3652% 0%
Contains less SodiumSodium -16.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +518.9%
Contains more CalciumCalcium +2293.8%
Contains more PotassiumPotassium +325.5%
Contains more IronIron +751.8%
Contains more CopperCopper +44%
Contains more ZincZinc +1014.9%
Contains more PhosphorusPhosphorus +78%
Contains more ManganeseManganese +2956.8%

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% 0% 0% 0% 50% 42% 21% 0% 53% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +650%
Contains more Vitamin B1Vitamin B1 +661.5%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +45%
Contains more Vitamin B6Vitamin B6 +597%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut milk Cardamom DV% diff.
Manganese 0.916mg 28mg 1178%
Iron 1.64mg 13.97mg 154%
Fiber 2.2g 28g 103%
Saturated fat 21.14g 0.68g 93%
Zinc 0.67mg 7.47mg 62%
Magnesium 37mg 229mg 46%
Calcium 16mg 383mg 37%
Fats 23.84g 6.7g 26%
Potassium 263mg 1119mg 25%
Carbs 5.54g 68.47g 21%
Vitamin C 2.8mg 21mg 20%
Protein 2.29g 10.76g 17%
Vitamin B6 0.033mg 0.23mg 15%
Vitamin B1 0.026mg 0.198mg 14%
Vitamin B2 0mg 0.182mg 14%
Copper 0.266mg 0.383mg 13%
Phosphorus 100mg 178mg 11%
Selenium 6.2µg 11%
Vitamin B5 0.183mg 4%
Folate 16µg 4%
Calories 230kcal 311kcal 4%
Vitamin B3 0.76mg 1.102mg 2%
Choline 8.5mg 2%
Vitamin E 0.15mg 1%
Polyunsaturated fat 0.261g 0.43g 1%
Net carbs 3.34g 40.47g N/A
Sugar 3.34g N/A
Sodium 15mg 18mg 0%
Vitamin K 0.1µg 0%
Monounsaturated fat 1.014g 0.87g 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
11% 7% 68% 8% 6%
Protein: 10.76 g
Fats: 6.7 g
Carbs: 68.47 g
Water: 8.28 g
Other: 5.79 g
Contains more FatsFats +255.8%
Contains more WaterWater +716.7%
Contains more ProteinProtein +369.9%
Contains more CarbsCarbs +1135.9%
Contains more OtherOther +715.5%

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
34% 44% 22%
Saturated fat: Sat. Fat 0.68 g
Monounsaturated fat: Mono. Fat 0.87 g
Polyunsaturated fat: Poly. Fat 0.43 g
Contains more Mono. FatMonounsaturated fat +16.6%
Contains less Sat. FatSaturated fat -96.8%
Contains more Poly. FatPolyunsaturated fat +64.8%

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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. Cardamom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170919/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.