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.

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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.

Coconut milk

Cauliflower

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.

Coconut milk

Cauliflower

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

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