Coconut milk vs. Cauliflower — In-Depth Nutrition Comparison
Compare
Important differences between coconut milk and cauliflower
- Coconut milk has more manganese, copper, iron, and selenium; however, cauliflower has more vitamin C, vitamin K, vitamin B6, folate, and vitamin B5.
- Coconut milk's daily need coverage for saturated fat is 105% more.
- Coconut milk has 10 times more selenium than cauliflower. Coconut milk has 6.2µg of selenium, while cauliflower has 0.6µg.
- Cauliflower is lower in saturated fat.
The food varieties used in the comparison are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Cauliflower, raw.
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.
| Contains more MagnesiumMagnesium | +146.7% |
| Contains more IronIron | +290.5% |
| Contains more CopperCopper | +582.1% |
| Contains more ZincZinc | +148.1% |
| Contains more PhosphorusPhosphorus | +127.3% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +491% |
| Contains more SeleniumSelenium | +933.3% |
| Contains more CalciumCalcium | +37.5% |
| Contains more PotassiumPotassium | +13.7% |
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.
| Contains more Vitamin EVitamin E | +87.5% |
| Contains more Vitamin B3Vitamin B3 | +49.9% |
| Contains more Vitamin CVitamin C | +1621.4% |
| Contains more Vitamin B1Vitamin B1 | +92.3% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +264.5% |
| Contains more Vitamin B6Vitamin B6 | +457.6% |
| Contains more Vitamin KVitamin K | +15400% |
| Contains more FolateFolate | +256.3% |
| Contains more CholineCholine | +421.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.29 g
Fats:
23.84 g
Carbs:
5.54 g
Water:
67.62 g
Other:
0.71 g
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
| Contains more ProteinProtein | +19.3% |
| Contains more FatsFats | +8414.3% |
| Contains more CarbsCarbs | +11.5% |
| Contains more WaterWater | +36.2% |
~equal in
Other
~0.76g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
21.14 g
Monounsaturated fat:
Mono. Fat
1.014 g
Polyunsaturated fat:
Poly. Fat
0.261 g
Saturated fat:
Sat. Fat
0.13 g
Monounsaturated fat:
Mono. Fat
0.034 g
Polyunsaturated fat:
Poly. Fat
0.031 g
| Contains more Mono. FatMonounsaturated fat | +2882.4% |
| Contains more Poly. FatPolyunsaturated fat | +741.9% |
| Contains less Sat. FatSaturated fat | -99.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 21.14g | 0.13g | 96% |
| Vitamin C | 2.8mg | 48.2mg | 50% |
| Fats | 23.84g | 0.28g | 36% |
| Manganese | 0.916mg | 0.155mg | 33% |
| Copper | 0.266mg | 0.039mg | 25% |
| Iron | 1.64mg | 0.42mg | 15% |
| Vitamin K | 0.1µg | 15.5µg | 13% |
| Vitamin B6 | 0.033mg | 0.184mg | 12% |
| Vitamin B5 | 0.183mg | 0.667mg | 10% |
| Calories | 230kcal | 25kcal | 10% |
| Selenium | 6.2µg | 0.6µg | 10% |
| Folate | 16µg | 57µg | 10% |
| Phosphorus | 100mg | 44mg | 8% |
| Choline | 8.5mg | 44.3mg | 7% |
| Vitamin B2 | 0mg | 0.06mg | 5% |
| Magnesium | 37mg | 15mg | 5% |
| Zinc | 0.67mg | 0.27mg | 4% |
| Monounsaturated fat | 1.014g | 0.034g | 2% |
| Polyunsaturated fat | 0.261g | 0.031g | 2% |
| Vitamin B3 | 0.76mg | 0.507mg | 2% |
| Vitamin B1 | 0.026mg | 0.05mg | 2% |
| Fructose | 0.97g | 1% | |
| Sodium | 15mg | 30mg | 1% |
| Fiber | 2.2g | 2g | 1% |
| Potassium | 263mg | 299mg | 1% |
| Calcium | 16mg | 22mg | 1% |
| Protein | 2.29g | 1.92g | 1% |
| Carbs | 5.54g | 4.97g | 0% |
| Net carbs | 3.34g | 2.97g | N/A |
| Sugar | 3.34g | 1.91g | N/A |
| Vitamin E | 0.15mg | 0.08mg | 0% |
| Tryptophan | 0.027mg | 0.02mg | 0% |
| Threonine | 0.083mg | 0.076mg | 0% |
| Isoleucine | 0.09mg | 0.071mg | 0% |
| Leucine | 0.17mg | 0.106mg | 0% |
| Lysine | 0.101mg | 0.217mg | 0% |
| Methionine | 0.043mg | 0.02mg | 0% |
| Phenylalanine | 0.116mg | 0.065mg | 0% |
| Valine | 0.139mg | 0.125mg | 0% |
| Histidine | 0.053mg | 0.056mg | 0% |
| Omega-3 - ALA | 0.015g | N/A | |
| Omega-6 - Linoleic acid | 0.013g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
5%
30%
Minerals Daily Need Coverage Score
42%
13%
Comparison summary
Which food contains less Sodium?
Coconut milk contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Coconut milk is lower in glycemic index (difference - 97)
Which food is richer in minerals?
Coconut milk is relatively richer in minerals
Which food is lower in Sugar?
Cauliflower is lower in Sugar (difference - 1.43g)
Which food is lower in Saturated fat?
Cauliflower is lower in Saturated fat (difference - 21.01g)
Which food is cheaper?
Cauliflower is cheaper (difference - $3.6)
Which food is richer in vitamins?
Cauliflower is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)