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  6. Coconut milk vs. Cassava

Coconut milk vs. Cassava — In-Depth Nutrition Comparison

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Differences between coconut milk and cassava

  • Coconut milk has more manganese, copper, iron, phosphorus, and selenium, while cassava has more vitamin C and vitamin B1.
  • Coconut milk's daily need coverage for saturated fat is 105% higher.
  • Cassava contains 9 times less selenium than coconut milk. Coconut milk contains 6.2µg of selenium, while cassava contains 0.7µg.
  • The amount of saturated fat in cassava is lower.

The food types used in this comparison are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Cassava, raw.

Infographic

Coconut milk vs Cassava 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 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Contains more MagnesiumMagnesium +76.2%
Contains more IronIron +507.4%
Contains more CopperCopper +166%
Contains more ZincZinc +97.1%
Contains more PhosphorusPhosphorus +270.4%
Contains more ManganeseManganese +138.5%
Contains more SeleniumSelenium +785.7%
~equal in Calcium ~16mg
~equal in Potassium ~271mg
~equal in Sodium ~14mg

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%
Cassava
Cassava
10
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 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
Contains more Vitamin B5Vitamin B5 +71%
Contains more Vitamin CVitamin C +635.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +26.7%
Contains more Vitamin B1Vitamin B1 +234.6%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +12.4%
Contains more Vitamin B6Vitamin B6 +166.7%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +68.8%
Contains more CholineCholine +178.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut milk Cassava DV% diff.
Saturated fat 21.14g 0.074g 96%
Fats 23.84g 0.28g 36%
Manganese 0.916mg 0.384mg 23%
Vitamin C 2.8mg 20.6mg 20%
Copper 0.266mg 0.1mg 18%
Iron 1.64mg 0.27mg 17%
Carbs 5.54g 38.06g 11%
Selenium 6.2µg 0.7µg 10%
Phosphorus 100mg 27mg 10%
Vitamin B1 0.026mg 0.087mg 5%
Vitamin B6 0.033mg 0.088mg 4%
Vitamin B2 0mg 0.048mg 4%
Calories 230kcal 160kcal 4%
Magnesium 37mg 21mg 4%
Zinc 0.67mg 0.34mg 3%
Choline 8.5mg 23.7mg 3%
Folate 16µg 27µg 3%
Monounsaturated fat 1.014g 0.075g 2%
Protein 2.29g 1.36g 2%
Vitamin B5 0.183mg 0.107mg 2%
Vitamin K 0.1µg 1.9µg 2%
Fiber 2.2g 1.8g 2%
Vitamin B3 0.76mg 0.854mg 1%
Polyunsaturated fat 0.261g 0.048g 1%
Net carbs 3.34g 36.26g N/A
Calcium 16mg 16mg 0%
Potassium 263mg 271mg 0%
Sugar 3.34g 1.7g N/A
Sodium 15mg 14mg 0%
Vitamin E 0.15mg 0.19mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.027mg 0.019mg 0%
Threonine 0.083mg 0.028mg 0%
Isoleucine 0.09mg 0.027mg 0%
Leucine 0.17mg 0.039mg 0%
Lysine 0.101mg 0.044mg 0%
Methionine 0.043mg 0.011mg 0%
Phenylalanine 0.116mg 0.026mg 0%
Valine 0.139mg 0.035mg 0%
Histidine 0.053mg 0.02mg 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
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more ProteinProtein +68.4%
Contains more FatsFats +8414.3%
Contains more WaterWater +13.3%
Contains more OtherOther +14.5%
Contains more CarbsCarbs +587%

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
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated fat +1252%
Contains more Poly. FatPolyunsaturated fat +443.8%
Contains less Sat. FatSaturated fat -99.6%

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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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.