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).

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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

Cereal

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.

Coconut milk

Cereal

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

All nutrients comparison - raw data values

Nutrient			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%