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Coconut milk vs. Cherry — In-Depth Nutrition Comparison

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Significant differences between coconut milk and cherries

  • Coconut milk has more manganese, copper, iron, phosphorus, selenium, magnesium, and zinc; however, cherries are richer in vitamin A and vitamin C.
  • Coconut milk covers your daily saturated fat needs 105% more than cherries.
  • Cherries contain less saturated fat.
  • Coconut milk has a higher glycemic index. The glycemic index of coconut milk is 97, while the glycemic index of cherries is 22.

Specific food types used in this comparison are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Cherries, sour, red, raw.

Infographic

Coconut milk vs Cherry 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%
Cherry
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.8% 15% 12% 35% 2.7% 6.4% 0.39% 15% 0%
Contains more MagnesiumMagnesium +311.1%
Contains more PotassiumPotassium +52%
Contains more IronIron +412.5%
Contains more CopperCopper +155.8%
Contains more ZincZinc +570%
Contains more PhosphorusPhosphorus +566.7%
Contains more ManganeseManganese +717.9%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -80%
~equal in Calcium ~16mg

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%
Cherry
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 33% 21% 1.4% 0% 7.5% 9.2% 7.5% 8.6% 10% 0% 5.3% 6% 3.3%
Contains more Vitamin EVitamin E +114.3%
Contains more Vitamin B3Vitamin B3 +90%
Contains more Vitamin B5Vitamin B5 +28%
Contains more FolateFolate +100%
Contains more CholineCholine +39.3%
Contains more Vitamin CVitamin C +257.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +15.4%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B6Vitamin B6 +33.3%
Contains more Vitamin KVitamin K +2000%
~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
Cherry
2
12% 86%
Protein: 1 g
Fats: 0.3 g
Carbs: 12.18 g
Water: 86.13 g
Other: 0.39 g
Contains more ProteinProtein +129%
Contains more FatsFats +7846.7%
Contains more OtherOther +82.1%
Contains more CarbsCarbs +119.9%
Contains more WaterWater +27.4%

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
Cherry
1
28% 34% 38%
Saturated fat: Sat. Fat 0.068 g
Monounsaturated fat: Mono. Fat 0.082 g
Polyunsaturated fat: Poly. Fat 0.09 g
Contains more Mono. FatMonounsaturated fat +1136.6%
Contains more Poly. FatPolyunsaturated fat +190%
Contains less Sat. FatSaturated fat -99.7%

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

All nutrients comparison - raw data values

Nutrient Coconut milk Cherry DV% diff.
Saturated fat 21.14g 0.068g 96%
Fats 23.84g 0.3g 36%
Manganese 0.916mg 0.112mg 35%
Copper 0.266mg 0.104mg 18%
Iron 1.64mg 0.32mg 17%
Phosphorus 100mg 15mg 12%
Selenium 6.2µg 0µg 11%
Calories 230kcal 50kcal 9%
Vitamin C 2.8mg 10mg 8%
Magnesium 37mg 9mg 7%
Vitamin A 0µg 64µg 7%
Zinc 0.67mg 0.1mg 5%
Fructose 3.51g 4%
Vitamin B2 0mg 0.04mg 3%
Protein 2.29g 1g 3%
Potassium 263mg 173mg 3%
Folate 16µg 8µg 2%
Vitamin K 0.1µg 2.1µg 2%
Vitamin B3 0.76mg 0.4mg 2%
Fiber 2.2g 1.6g 2%
Carbs 5.54g 12.18g 2%
Monounsaturated fat 1.014g 0.082g 2%
Polyunsaturated fat 0.261g 0.09g 1%
Vitamin B5 0.183mg 0.143mg 1%
Vitamin B6 0.033mg 0.044mg 1%
Vitamin E 0.15mg 0.07mg 1%
Sodium 15mg 3mg 1%
Net carbs 3.34g 10.58g N/A
Calcium 16mg 16mg 0%
Sugar 3.34g 8.49g N/A
Vitamin B1 0.026mg 0.03mg 0%
Choline 8.5mg 6.1mg 0%
Tryptophan 0.027mg 0%
Threonine 0.083mg 0%
Isoleucine 0.09mg 0%
Leucine 0.17mg 0%
Lysine 0.101mg 0%
Methionine 0.043mg 0%
Phenylalanine 0.116mg 0%
Valine 0.139mg 0%
Histidine 0.053mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Cherry
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
9%
Cherry
Minerals Daily Need Coverage Score
42%
Coconut milk
10%
Cherry

Comparison summary

Which food is richer in minerals?
Coconut milk
Coconut milk is relatively richer in minerals
Which food is lower in Sugar?
Coconut milk
Coconut milk is lower in Sugar (difference - 5.15g)
Which food contains less Sodium?
Cherry
Cherry contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Cherry
Cherry is lower in Saturated fat (difference - 21.072g)
Which food is lower in glycemic index?
Cherry
Cherry is lower in glycemic index (difference - 75)
Which food is cheaper?
Cherry
Cherry is cheaper (difference - $3.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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
  2. Cherry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173954/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.