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  6. Coconut milk vs. Coconut

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
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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains more MagnesiumMagnesium +15.6%
Contains more CalciumCalcium +14.3%
Contains less SodiumSodium -25%
Contains more PotassiumPotassium +35.4%
Contains more IronIron +48.2%
Contains more CopperCopper +63.5%
Contains more ZincZinc +64.2%
Contains more PhosphorusPhosphorus +13%
Contains more ManganeseManganese +63.8%
Contains more SeleniumSelenium +62.9%

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin B3Vitamin B3 +40.7%
Contains more Vitamin CVitamin C +17.9%
Contains more Vitamin E Vitamin E +60%
Contains more Vitamin B1Vitamin B1 +153.8%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +63.9%
Contains more Vitamin B6Vitamin B6 +63.6%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +62.5%
Contains more CholineCholine +42.4%
~equal in Vitamin A ~0IU
~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
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more WaterWater +43.9%
Contains more ProteinProtein +45.4%
Contains more FatsFats +40.5%
Contains more CarbsCarbs +174.9%
Contains more OtherOther +35.2%

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
94% 5%
Saturated Fat: Sat. Fat 29.698 g
Monounsaturated Fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated Fat -28.8%
Contains more Mono. FatMonounsaturated Fat +40.5%
Contains more Poly. FatPolyunsaturated fat +40.2%

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 Coconut
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 Coconut Opinion
Calories 230kcal 354kcal Coconut
Protein 2.29g 3.33g Coconut
Fats 23.84g 33.49g Coconut
Vitamin C 2.8mg 3.3mg Coconut
Net carbs 3.34g 6.23g Coconut
Carbs 5.54g 15.23g Coconut
Magnesium 37mg 32mg Coconut milk
Calcium 16mg 14mg Coconut milk
Potassium 263mg 356mg Coconut
Iron 1.64mg 2.43mg Coconut
Sugar 3.34g 6.23g Coconut milk
Fiber 2.2g 9g Coconut
Copper 0.266mg 0.435mg Coconut
Zinc 0.67mg 1.1mg Coconut
Phosphorus 100mg 113mg Coconut
Sodium 15mg 20mg Coconut milk
Vitamin E 0.15mg 0.24mg Coconut
Manganese 0.916mg 1.5mg Coconut
Selenium 6.2µg 10.1µg Coconut
Vitamin B1 0.026mg 0.066mg Coconut
Vitamin B2 0mg 0.02mg Coconut
Vitamin B3 0.76mg 0.54mg Coconut milk
Vitamin B5 0.183mg 0.3mg Coconut
Vitamin B6 0.033mg 0.054mg Coconut
Vitamin K 0.1µg 0.2µg Coconut
Folate 16µg 26µg Coconut
Choline 8.5mg 12.1mg Coconut
Saturated Fat 21.14g 29.698g Coconut milk
Monounsaturated Fat 1.014g 1.425g Coconut
Polyunsaturated fat 0.261g 0.366g Coconut
Tryptophan 0.027mg 0.039mg Coconut
Threonine 0.083mg 0.121mg Coconut
Isoleucine 0.09mg 0.131mg Coconut
Leucine 0.17mg 0.247mg Coconut
Lysine 0.101mg 0.147mg Coconut
Methionine 0.043mg 0.062mg Coconut
Phenylalanine 0.116mg 0.169mg Coconut
Valine 0.139mg 0.202mg Coconut
Histidine 0.053mg 0.077mg Coconut

Which food is preferable for your diet?

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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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
8%
Coconut
Minerals Daily Need Coverage Score
42%
Coconut milk
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Coconut milk
Coconut milk is lower in Sugar (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
Coconut is lower in glycemic index (difference - 38)
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)

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. 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.