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Coconut milk vs. Chickpea raw — In-Depth Nutrition Comparison

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Summary of differences between coconut milk and chickpea raw

  • Coconut milk has less manganese, folate, copper, fiber, vitamin B6, vitamin B1, iron, vitamin B5, and phosphorus than chickpea raw.
  • Chickpea raw covers your daily need for manganese, 887% more than coconut milk.
  • Coconut milk has 35 times more saturated fat than chickpea raw. While coconut milk has 21.14g of saturated fat, chickpea raw has only 0.603g.
  • The glycemic index of coconut milk is higher.

These are the specific foods used in this comparison Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw.

Infographic

Coconut milk vs Chickpea raw 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 56% 17% 63% 162% 219% 75% 108% 3.1% 2779% 0%
Contains less SodiumSodium -37.5%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +113.5%
Contains more CalciumCalcium +256.3%
Contains more PotassiumPotassium +173%
Contains more IronIron +162.8%
Contains more CopperCopper +146.6%
Contains more ZincZinc +311.9%
Contains more PhosphorusPhosphorus +152%
Contains more ManganeseManganese +2226%

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 13% 1% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
Contains more Vitamin CVitamin C +42.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +446.7%
Contains more Vitamin B1Vitamin B1 +1734.6%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +102.8%
Contains more Vitamin B5Vitamin B5 +767.8%
Contains more Vitamin B6Vitamin B6 +1521.2%
Contains more Vitamin KVitamin K +8900%
Contains more FolateFolate +3381.3%
Contains more CholineCholine +1068.2%
~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
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 g
Contains more FatsFats +294.7%
Contains more WaterWater +780.5%
Contains more ProteinProtein +793.9%
Contains more CarbsCarbs +1036.3%
Contains more OtherOther +302.8%

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
13% 29% 58%
Saturated fat: Sat. Fat 0.603 g
Monounsaturated fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 g
Contains less Sat. FatSaturated fat -97.1%
Contains more Mono. FatMonounsaturated fat +35.8%
Contains more Poly. FatPolyunsaturated fat +946.4%

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

All nutrients comparison - raw data values

Nutrient Coconut milk Chickpea raw DV% diff.
Manganese 0.916mg 21.306mg 887%
Folate 16µg 557µg 135%
Saturated fat 21.14g 0.603g 93%
Copper 0.266mg 0.656mg 43%
Fiber 2.2g 12.2g 40%
Vitamin B6 0.033mg 0.535mg 39%
Vitamin B1 0.026mg 0.477mg 38%
Protein 2.29g 20.47g 36%
Iron 1.64mg 4.31mg 33%
Vitamin B5 0.183mg 1.588mg 28%
Fats 23.84g 6.04g 27%
Phosphorus 100mg 252mg 22%
Carbs 5.54g 62.95g 19%
Zinc 0.67mg 2.76mg 19%
Choline 8.5mg 99.3mg 17%
Vitamin B2 0mg 0.212mg 16%
Polyunsaturated fat 0.261g 2.731g 16%
Potassium 263mg 718mg 13%
Selenium 6.2µg 0µg 11%
Magnesium 37mg 79mg 10%
Vitamin K 0.1µg 9µg 7%
Calories 230kcal 378kcal 7%
Vitamin B3 0.76mg 1.541mg 5%
Vitamin E 0.15mg 0.82mg 4%
Calcium 16mg 57mg 4%
Monounsaturated fat 1.014g 1.377g 1%
Vitamin C 2.8mg 4mg 1%
Net carbs 3.34g 50.75g N/A
Sugar 3.34g 10.7g N/A
Sodium 15mg 24mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.027mg 0.2mg 0%
Threonine 0.083mg 0.766mg 0%
Isoleucine 0.09mg 0.882mg 0%
Leucine 0.17mg 1.465mg 0%
Lysine 0.101mg 1.377mg 0%
Methionine 0.043mg 0.27mg 0%
Phenylalanine 0.116mg 1.103mg 0%
Valine 0.139mg 0.865mg 0%
Histidine 0.053mg 0.566mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Chickpea raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
72%
Chickpea raw
Minerals Daily Need Coverage Score
42%
Coconut milk
348%
Chickpea raw

Comparison summary

Which food is lower in Sugar?
Coconut milk
Coconut milk is lower in Sugar (difference - 7.36g)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Chickpea raw
Chickpea raw is lower in Saturated fat (difference - 20.537g)
Which food is lower in glycemic index?
Chickpea raw
Chickpea raw is lower in glycemic index (difference - 61)
Which food is cheaper?
Chickpea raw
Chickpea raw is cheaper (difference - $3)
Which food is richer in minerals?
Chickpea raw
Chickpea raw is relatively richer in minerals
Which food is richer in vitamins?
Chickpea raw
Chickpea raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Chickpea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.