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  6. Coconut milk vs. Cocoa bean

Coconut milk vs. Cocoa bean — In-Depth Nutrition Comparison

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Summary of differences between coconut milk and cocoa bean

  • Coconut milk has less copper, iron, manganese, fiber, magnesium, phosphorus, potassium, zinc, and vitamin B2 than cocoa bean.
  • Cocoa bean covers your daily need for copper, 371% more than coconut milk.
  • Coconut milk has 3 times more saturated fat than cocoa bean. While coconut milk has 21.14g of saturated fat, cocoa bean has only 7.76g.

These are the specific foods used in this comparison Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Cocoa, dry powder, unsweetened, processed with alkali.

Infographic

Coconut milk vs Cocoa bean 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 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
Contains less SodiumSodium -21.1%
Contains more MagnesiumMagnesium +1186.5%
Contains more CalciumCalcium +593.8%
Contains more PotassiumPotassium +854%
Contains more IronIron +846.3%
Contains more CopperCopper +1256%
Contains more ZincZinc +850.7%
Contains more PhosphorusPhosphorus +628%
Contains more ManganeseManganese +308%
Contains more SeleniumSelenium +112.9%

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 0% 0% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B1Vitamin B1 +323.1%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +215.8%
Contains more Vitamin B5Vitamin B5 +38.8%
Contains more Vitamin B6Vitamin B6 +257.6%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +100%
Contains more CholineCholine +34.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut milk Cocoa bean DV% diff.
Copper 0.266mg 3.607mg 371%
Iron 1.64mg 15.52mg 174%
Manganese 0.916mg 3.737mg 123%
Fiber 2.2g 29.8g 110%
Magnesium 37mg 476mg 105%
Phosphorus 100mg 728mg 90%
Potassium 263mg 2509mg 66%
Saturated fat 21.14g 7.76g 61%
Zinc 0.67mg 6.37mg 52%
Vitamin B2 0mg 0.46mg 35%
Protein 2.29g 18.1g 32%
Caffeine 0mg 78mg 20%
Carbs 5.54g 58.3g 18%
Fats 23.84g 13.1g 17%
Selenium 6.2µg 13.2µg 13%
Vitamin B3 0.76mg 2.4mg 10%
Calcium 16mg 111mg 10%
Monounsaturated fat 1.014g 4.39g 8%
Vitamin B1 0.026mg 0.11mg 7%
Vitamin B6 0.033mg 0.118mg 7%
Folate 16µg 32µg 4%
Vitamin C 2.8mg 0mg 3%
Vitamin K 0.1µg 2.4µg 2%
Calories 230kcal 220kcal 1%
Polyunsaturated fat 0.261g 0.42g 1%
Choline 8.5mg 11.4mg 1%
Vitamin B5 0.183mg 0.254mg 1%
Net carbs 3.34g 28.5g N/A
Sugar 3.34g 1.76g N/A
Sodium 15mg 19mg 0%
Vitamin E 0.15mg 0.1mg 0%
Tryptophan 0.027mg 0.271mg 0%
Threonine 0.083mg 0.716mg 0%
Isoleucine 0.09mg 0.701mg 0%
Leucine 0.17mg 1.097mg 0%
Lysine 0.101mg 0.907mg 0%
Methionine 0.043mg 0.187mg 0%
Phenylalanine 0.116mg 0.869mg 0%
Valine 0.139mg 1.086mg 0%
Histidine 0.053mg 0.312mg 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
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 g
Contains more FatsFats +82%
Contains more WaterWater +2404.4%
Contains more ProteinProtein +690.4%
Contains more CarbsCarbs +952.3%
Contains more OtherOther +998.6%

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
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 g
Contains less Sat. FatSaturated fat -63.3%
Contains more Mono. FatMonounsaturated fat +332.9%
Contains more Poly. FatPolyunsaturated fat +60.9%

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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. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.