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Coconut milk vs. Cauliflower — In-Depth Nutrition Comparison

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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

Coconut milk vs Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
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.
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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
2% 5% 92%
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
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
67% 17% 16%
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.
Coconut milk Cauliflower
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Coconut milk Cauliflower 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?

ok
ok
is better in case of low diet
Coconut milk Cauliflower
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Coconut milk
30%
Cauliflower
Minerals Daily Need Coverage Score
42%
Coconut milk
13%
Cauliflower

Comparison summary

Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Coconut milk
Coconut milk is lower in glycemic index (difference - 97)
Which food is richer in minerals?
Coconut milk
Coconut milk is relatively richer in minerals
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 1.43g)
Which food is lower in Saturated fat?
Cauliflower
Cauliflower is lower in Saturated fat (difference - 21.01g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $3.6)
Which food is richer in vitamins?
Cauliflower
Cauliflower is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.