Coconut milk vs. Chard raw — In-Depth Nutrition Comparison
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The main differences between coconut milk and chard raw
- Coconut milk is richer in manganese, copper, and selenium, yet chard raw is richer in vitamin K, vitamin A, vitamin C, vitamin E, and magnesium.
- Daily need coverage for vitamin K for chard raw is 692% higher.
- Coconut milk contains 705 times more saturated fat than chard raw. Coconut milk contains 21.14g of saturated fat, while chard raw contains 0.03g.
- Chard raw has a lower glycemic index than coconut milk.
Food types used in this article are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Chard, swiss, 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.
| Contains more CopperCopper | +48.6% |
| Contains more ZincZinc | +86.1% |
| Contains more PhosphorusPhosphorus | +117.4% |
| Contains less SodiumSodium | -93% |
| Contains more ManganeseManganese | +150.3% |
| Contains more SeleniumSelenium | +588.9% |
| Contains more MagnesiumMagnesium | +118.9% |
| Contains more CalciumCalcium | +218.8% |
| Contains more PotassiumPotassium | +44.1% |
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 B3Vitamin B3 | +90% |
| Contains more FolateFolate | +14.3% |
| Contains more Vitamin CVitamin C | +971.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1160% |
| Contains more Vitamin B1Vitamin B1 | +53.8% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +200% |
| Contains more Vitamin KVitamin K | +829900% |
| Contains more CholineCholine | +111.8% |
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:
1.8 g
Fats:
0.2 g
Carbs:
3.74 g
Water:
92.66 g
Other:
1.6 g
| Contains more ProteinProtein | +27.2% |
| Contains more FatsFats | +11820% |
| Contains more CarbsCarbs | +48.1% |
| Contains more WaterWater | +37% |
| Contains more OtherOther | +125.4% |
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
0.03 g
Monounsaturated fat:
Mono. Fat
0.04 g
Polyunsaturated fat:
Poly. Fat
0.07 g
| Contains more Mono. FatMonounsaturated fat | +2435% |
| Contains more Poly. FatPolyunsaturated fat | +272.9% |
| Contains less Sat. FatSaturated fat | -99.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 0.1µg | 830µg | 692% |
| Saturated fat | 21.14g | 0.03g | 96% |
| Fats | 23.84g | 0.2g | 36% |
| Vitamin A | 0µg | 306µg | 34% |
| Vitamin C | 2.8mg | 30mg | 30% |
| Manganese | 0.916mg | 0.366mg | 24% |
| Vitamin E | 0.15mg | 1.89mg | 12% |
| Calories | 230kcal | 19kcal | 11% |
| Selenium | 6.2µg | 0.9µg | 10% |
| Copper | 0.266mg | 0.179mg | 10% |
| Magnesium | 37mg | 81mg | 10% |
| Sodium | 15mg | 213mg | 9% |
| Phosphorus | 100mg | 46mg | 8% |
| Vitamin B2 | 0mg | 0.09mg | 7% |
| Vitamin B6 | 0.033mg | 0.099mg | 5% |
| Calcium | 16mg | 51mg | 4% |
| Potassium | 263mg | 379mg | 3% |
| Zinc | 0.67mg | 0.36mg | 3% |
| Iron | 1.64mg | 1.8mg | 2% |
| Fiber | 2.2g | 1.6g | 2% |
| Monounsaturated fat | 1.014g | 0.04g | 2% |
| Choline | 8.5mg | 18mg | 2% |
| Vitamin B3 | 0.76mg | 0.4mg | 2% |
| Polyunsaturated fat | 0.261g | 0.07g | 1% |
| Folate | 16µg | 14µg | 1% |
| Vitamin B1 | 0.026mg | 0.04mg | 1% |
| Protein | 2.29g | 1.8g | 1% |
| Carbs | 5.54g | 3.74g | 1% |
| Net carbs | 3.34g | 2.14g | N/A |
| Sugar | 3.34g | 1.1g | N/A |
| Vitamin B5 | 0.183mg | 0.172mg | 0% |
| Tryptophan | 0.027mg | 0.017mg | 0% |
| Threonine | 0.083mg | 0.083mg | 0% |
| Isoleucine | 0.09mg | 0.147mg | 0% |
| Leucine | 0.17mg | 0.13mg | 0% |
| Lysine | 0.101mg | 0.099mg | 0% |
| Methionine | 0.043mg | 0.019mg | 0% |
| Phenylalanine | 0.116mg | 0.11mg | 0% |
| Valine | 0.139mg | 0.11mg | 0% |
| Histidine | 0.053mg | 0.036mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
185%
Minerals Daily Need Coverage Score
42%
34%
Comparison summary
Which food contains less Sodium?
Coconut milk contains less Sodium (difference - 198mg)
Which food is lower in Sugar?
Chard raw is lower in Sugar (difference - 2.24g)
Which food is lower in Saturated fat?
Chard raw is lower in Saturated fat (difference - 21.11g)
Which food is lower in glycemic index?
Chard raw is lower in glycemic index (difference - 65)
Which food is cheaper?
Chard raw is cheaper (difference - $3.6)
Which food is richer in vitamins?
Chard raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.