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  6. Coconut milk vs. Chestnut

Coconut milk vs. Chestnut — In-Depth Nutrition Comparison

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How are coconut milk and chestnut different?

  • Chestnut is higher than coconut milk in vitamin C, copper, vitamin B6, potassium, vitamin B1, vitamin B2, and folate.
  • Coconut milk covers your daily need for saturated fat, 104% more than chestnut.
  • Coconut milk contains 3 times more zinc than chestnut. Coconut milk contains 0.67mg of zinc, while chestnut contains 0.25mg.
  • Chestnut is lower in saturated fat.
  • Coconut milk has a higher glycemic index (97) than chestnut (54).

Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Nuts, chestnuts, european, boiled, and steamed types were used in this article.

Infographic

Coconut milk vs Chestnut 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 14% 63% 65% 157% 6.8% 42% 3.5% 111% 0%
Contains more ZincZinc +168%
Contains less SodiumSodium -44.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +45.9%
Contains more CalciumCalcium +187.5%
Contains more PotassiumPotassium +171.9%
Contains more CopperCopper +77.4%
~equal in Iron ~1.73mg
~equal in Phosphorus ~99mg
~equal in Manganese ~0.854mg

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%
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 89% 0.33% 0% 0% 37% 24% 14% 19% 54% 0% 0% 29% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +853.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +469.2%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +72.7%
Contains more Vitamin B6Vitamin B6 +606.1%
Contains more FolateFolate +137.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.731mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut milk Chestnut DV% diff.
Saturated fat 21.14g 0.26g 95%
Fats 23.84g 1.38g 35%
Vitamin C 2.8mg 26.7mg 27%
Copper 0.266mg 0.472mg 23%
Vitamin B6 0.033mg 0.233mg 15%
Potassium 263mg 715mg 13%
Selenium 6.2µg 11%
Vitamin B1 0.026mg 0.148mg 10%
Fiber 2.2g 9%
Vitamin B2 0mg 0.104mg 8%
Carbs 5.54g 27.76g 7%
Folate 16µg 38µg 6%
Calories 230kcal 131kcal 5%
Zinc 0.67mg 0.25mg 4%
Magnesium 37mg 54mg 4%
Vitamin B5 0.183mg 0.316mg 3%
Manganese 0.916mg 0.854mg 3%
Calcium 16mg 46mg 3%
Choline 8.5mg 2%
Polyunsaturated fat 0.261g 0.545g 2%
Monounsaturated fat 1.014g 0.476g 1%
Sodium 15mg 27mg 1%
Iron 1.64mg 1.73mg 1%
Protein 2.29g 2g 1%
Vitamin E 0.15mg 1%
Net carbs 3.34g 27.76g N/A
Sugar 3.34g N/A
Phosphorus 100mg 99mg 0%
Vitamin A 0µg 1µg 0%
Vitamin B3 0.76mg 0.731mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.027mg 0.022mg 0%
Threonine 0.083mg 0.071mg 0%
Isoleucine 0.09mg 0.079mg 0%
Leucine 0.17mg 0.118mg 0%
Lysine 0.101mg 0.118mg 0%
Methionine 0.043mg 0.047mg 0%
Phenylalanine 0.116mg 0.084mg 0%
Valine 0.139mg 0.112mg 0%
Histidine 0.053mg 0.055mg 0%

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
2% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 g
Contains more ProteinProtein +14.5%
Contains more FatsFats +1627.5%
Contains more CarbsCarbs +401.1%
~equal in Water ~68.15g
~equal in Other ~0.71g

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
20% 37% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.476 g
Polyunsaturated fat: Poly. Fat 0.545 g
Contains more Mono. FatMonounsaturated fat +113%
Contains less Sat. FatSaturated fat -98.8%
Contains more Poly. FatPolyunsaturated fat +108.8%

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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. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/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.