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Coconut milk vs. Cereal — In-Depth Nutrition Comparison

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A recap on differences between coconut milk and cereal

  • Cereal is higher than coconut milk in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, and vitamin C.
  • Cereal covers your daily vitamin B1 needs 522% more than coconut milk.
  • Coconut milk contains 81 times more saturated fat than cereal. While coconut milk contains 21.14g of saturated fat, cereal contains only 0.26g.
  • The glycemic index of cereal is lower.

Food varieties used in this article are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).

Infographic

Coconut milk vs Cereal 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%
Cereal
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Contains more MagnesiumMagnesium +94.7%
Contains more CalciumCalcium +60%
Contains more PotassiumPotassium +150.5%
Contains more CopperCopper +94.2%
Contains more PhosphorusPhosphorus +29.9%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +15.9%
Contains more IronIron +1976.8%
Contains more ZincZinc +1034.3%
~equal in Selenium ~6.3µg

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%
Cereal
7
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +87.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1275%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +24084.6%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +3797.4%
Contains more Vitamin B5Vitamin B5 +23.5%
Contains more Vitamin B6Vitamin B6 +18039.4%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

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
Cereal
3
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Contains more FatsFats +2107.4%
Contains more WaterWater +1688.9%
Contains more ProteinProtein +164.6%
Contains more CarbsCarbs +1467.7%
Contains more OtherOther +214.1%

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
Cereal
2
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
Contains more Mono. FatMonounsaturated fat +397.1%
Contains less Sat. FatSaturated fat -98.8%
Contains more Poly. FatPolyunsaturated fat +35.6%

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 Cereal
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Coconut milk Cereal DV% diff.
Vitamin B1 0.026mg 6.288mg 522%
Vitamin B6 0.033mg 5.986mg 458%
Iron 1.64mg 34.06mg 405%
Vitamin B2 0mg 3.87mg 298%
Vitamin B3 0.76mg 29.62mg 180%
Saturated fat 21.14g 0.26g 95%
Vitamin A 0µg 814µg 90%
Zinc 0.67mg 7.6mg 63%
Vitamin C 2.8mg 38.5mg 40%
Fats 23.84g 1.08g 35%
Sodium 15mg 795mg 34%
Carbs 5.54g 86.85g 27%
Copper 0.266mg 0.137mg 14%
Protein 2.29g 6.06g 8%
Calories 230kcal 378kcal 7%
Potassium 263mg 105mg 5%
Manganese 0.916mg 0.79mg 5%
Folate 16µg 4%
Magnesium 37mg 19mg 4%
Phosphorus 100mg 77mg 3%
Fiber 2.2g 1.4g 3%
Monounsaturated fat 1.014g 0.204g 2%
Choline 8.5mg 2%
Polyunsaturated fat 0.261g 0.354g 1%
Calcium 16mg 10mg 1%
Vitamin B5 0.183mg 0.226mg 1%
Net carbs 3.34g 85.45g N/A
Sugar 3.34g 10.35g N/A
Vitamin E 0.15mg 0.08mg 0%
Selenium 6.2µg 6.3µg 0%
Vitamin K 0.1µg 0µg 0%
Tryptophan 0.027mg 0.066mg 0%
Threonine 0.083mg 0.241mg 0%
Isoleucine 0.09mg 0.26mg 0%
Leucine 0.17mg 0.767mg 0%
Lysine 0.101mg 0.113mg 0%
Methionine 0.043mg 0.13mg 0%
Phenylalanine 0.116mg 0.365mg 0%
Valine 0.139mg 0.344mg 0%
Histidine 0.053mg 0.162mg 0%
Fructose 0.26g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Cereal
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
371%
Cereal
Minerals Daily Need Coverage Score
42%
Coconut milk
183%
Cereal

Comparison summary

Which food is lower in Sugar?
Coconut milk
Coconut milk is lower in Sugar (difference - 7.01g)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 780mg)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Cereal
Cereal is lower in Saturated fat (difference - 20.88g)
Which food is lower in glycemic index?
Cereal
Cereal is lower in glycemic index (difference - 28)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $4)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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

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.