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Coconut milk vs Coconut - In-Depth Nutrition Comparison

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Differences between Coconut milk and Coconut

  • Coconut milk contains less Fiber, Manganese, Copper, Iron and Selenium than Coconut.
  • Coconut's daily need coverage for Saturated Fat is 43% higher.
  • The amount of Saturated Fat in Coconut milk is lower.

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

Infographic

Coconut milk vs Coconut infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Calcium +14.3%
Contains more Magnesium +15.6%
Contains less Sodium -25%
Contains more Iron +48.2%
Contains more Potassium +35.4%
Contains more Copper +63.5%
Contains more Zinc +64.2%
Contains more Phosphorus +13%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 62% 5% 24% 27% 89% 19% 43% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 5% 32% 23% 145% 30% 49% 3%
Contains more Calcium +14.3%
Contains more Magnesium +15.6%
Contains less Sodium -25%
Contains more Iron +48.2%
Contains more Potassium +35.4%
Contains more Copper +63.5%
Contains more Zinc +64.2%
Contains more Phosphorus +13%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B3 +40.7%
Contains more Vitamin C +17.9%
Contains more Vitamin E +60%
Contains more Vitamin B1 +153.8%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +63.9%
Contains more Vitamin B6 +63.6%
Contains more Vitamin K +100%
Contains more Folate +62.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 0% 3% 0% 7% 0% 15% 11% 8% 0% 1% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 11% 0% 5% 0% 17% 5% 11% 18% 13% 0% 1% 20%
Contains more Vitamin B3 +40.7%
Contains more Vitamin C +17.9%
Contains more Vitamin E +60%
Contains more Vitamin B1 +153.8%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +63.9%
Contains more Vitamin B6 +63.6%
Contains more Vitamin K +100%
Contains more Folate +62.5%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
5
Coconut milk
8
Coconut
Mineral Summary Score
33
Coconut milk
47
Coconut

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
14%
Coconut milk
20%
Coconut
Carbohydrates
6%
Coconut milk
15%
Coconut
Fats
110%
Coconut milk
155%
Coconut

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Coconut milk Coconut
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Coconut milk Coconut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Coconut milk
Coconut milk contains less Sugars (difference - 2.89g)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Coconut milk
Coconut milk is lower in Saturated Fat (difference - 8.558g)
Which food is lower in glycemic index?
Coconut milk
Coconut milk is lower in glycemic index (difference - 97)
Which food is cheaper?
Coconut
Coconut is cheaper (difference - $1.4)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food is richer in vitamins?
Coconut
Coconut is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Coconut milk Coconut Opinion
Calories 230 354 Coconut
Protein 2.29 3.33 Coconut
Fats 23.84 33.49 Coconut
Vitamin C 2.8 3.3 Coconut
Carbs 5.54 15.23 Coconut
Cholesterol 0 0
Vitamin D 0 0
Iron 1.64 2.43 Coconut
Calcium 16 14 Coconut milk
Potassium 263 356 Coconut
Magnesium 37 32 Coconut milk
Sugars 3.34 6.23 Coconut milk
Fiber 2.2 9 Coconut
Copper 0.266 0.435 Coconut
Zinc 0.67 1.1 Coconut
Starch
Phosphorus 100 113 Coconut
Sodium 15 20 Coconut milk
Vitamin A 0 0
Vitamin E 0.15 0.24 Coconut
Vitamin D 0 0
Vitamin B1 0.026 0.066 Coconut
Vitamin B2 0 0.02 Coconut
Vitamin B3 0.76 0.54 Coconut milk
Vitamin B5 0.183 0.3 Coconut
Vitamin B6 0.033 0.054 Coconut
Vitamin B12 0 0
Vitamin K 0.1 0.2 Coconut
Folate 16 26 Coconut
Trans Fat
Saturated Fat 21.14 29.698 Coconut milk
Monounsaturated Fat 1.014 1.425 Coconut
Polyunsaturated fat 0.261 0.366 Coconut
Tryptophan 0.027 0.039 Coconut
Threonine 0.083 0.121 Coconut
Isoleucine 0.09 0.131 Coconut
Leucine 0.17 0.247 Coconut
Lysine 0.101 0.147 Coconut
Methionine 0.043 0.062 Coconut
Phenylalanine 0.116 0.169 Coconut
Valine 0.139 0.202 Coconut
Histidine 0.053 0.077 Coconut
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/nutrients
  2. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.