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  6. Coconut milk vs. Cocoa solids

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

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Important differences between coconut milk and cocoa solids

  • Coconut milk has less copper, iron, fiber, manganese, magnesium, phosphorus, zinc, potassium, and vitamin B2.
  • Cocoa solids' daily need coverage for copper is 391% more.
  • Coconut milk has 3 times more saturated fat than cocoa solids. Coconut milk has 21.14g of saturated fat, while cocoa solids have 8.07g.
  • Coconut milk has a higher glycemic index than cocoa solids.

The food varieties used in the comparison are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Cocoa, dry powder, unsweetened.

Infographic

Coconut milk vs Cocoa solids 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 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Contains less SodiumSodium -28.6%
Contains more MagnesiumMagnesium +1248.6%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +479.5%
Contains more IronIron +745.1%
Contains more CopperCopper +1324.1%
Contains more ZincZinc +916.4%
Contains more PhosphorusPhosphorus +634%
Contains more ManganeseManganese +318.9%
Contains more SeleniumSelenium +130.6%

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% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +187.5%
Contains more Vitamin B5Vitamin B5 +38.8%
Contains more Vitamin B6Vitamin B6 +257.6%
Contains more Vitamin KVitamin K +2400%
Contains more FolateFolate +100%
Contains more CholineCholine +41.2%
~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 solids DV% diff.
Copper 0.266mg 3.788mg 391%
Iron 1.64mg 13.86mg 153%
Fiber 2.2g 37g 139%
Manganese 0.916mg 3.837mg 127%
Magnesium 37mg 499mg 110%
Phosphorus 100mg 734mg 91%
Saturated fat 21.14g 8.07g 59%
Caffeine 0mg 230mg 58%
Zinc 0.67mg 6.81mg 56%
Potassium 263mg 1524mg 37%
Protein 2.29g 19.6g 35%
Vitamin B2 0mg 0.241mg 19%
Carbs 5.54g 57.9g 17%
Fats 23.84g 13.7g 16%
Selenium 6.2µg 14.3µg 15%
Calcium 16mg 128mg 11%
Monounsaturated fat 1.014g 4.57g 9%
Vitamin B3 0.76mg 2.185mg 9%
Vitamin B6 0.033mg 0.118mg 7%
Vitamin B1 0.026mg 0.078mg 4%
Folate 16µg 32µg 4%
Vitamin C 2.8mg 0mg 3%
Vitamin K 0.1µg 2.5µg 2%
Choline 8.5mg 12mg 1%
Polyunsaturated fat 0.261g 0.44g 1%
Vitamin B5 0.183mg 0.254mg 1%
Calories 230kcal 228kcal 0%
Net carbs 3.34g 20.9g N/A
Sugar 3.34g 1.75g N/A
Sodium 15mg 21mg 0%
Vitamin E 0.15mg 0.1mg 0%
Tryptophan 0.027mg 0.293mg 0%
Threonine 0.083mg 0.776mg 0%
Isoleucine 0.09mg 0.76mg 0%
Leucine 0.17mg 1.189mg 0%
Lysine 0.101mg 0.983mg 0%
Methionine 0.043mg 0.202mg 0%
Phenylalanine 0.116mg 0.941mg 0%
Valine 0.139mg 1.177mg 0%
Histidine 0.053mg 0.339mg 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
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Contains more FatsFats +74%
Contains more WaterWater +2154%
Contains more ProteinProtein +755.9%
Contains more CarbsCarbs +945.1%
Contains more OtherOther +716.9%

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 8.07 g
Monounsaturated fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated fat -61.8%
Contains more Mono. FatMonounsaturated fat +350.7%
Contains more Poly. FatPolyunsaturated fat +68.6%

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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 solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.