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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" charts 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 Phosphorus +13%
Contains more Potassium +35.4%
Contains more Zinc +64.2%
Contains more Copper +63.5%
Contains more Manganese +63.8%
Contains more Selenium +62.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 62% 27% 43% 24% 2% 19% 89% 120% 34%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Contains more Calcium +14.3%
Contains more Magnesium +15.6%
Contains less Sodium -25%
Contains more Iron +48.2%
Contains more Phosphorus +13%
Contains more Potassium +35.4%
Contains more Zinc +64.2%
Contains more Copper +63.5%
Contains more Manganese +63.8%
Contains more Selenium +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.
:
Contains more Vitamin B3 +40.7%
Contains more Vitamin E +60%
Contains more Vitamin C +17.9%
Contains more Vitamin B1 +153.8%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +63.9%
Contains more Vitamin B6 +63.6%
Contains more Folate +62.5%
Contains more Choline +42.4%
Contains more Vitamin K +100%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 3% 0% 10% 7% 0% 15% 11% 8% 12% 0% 5% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 7% 1%
Contains more Vitamin B3 +40.7%
Contains more Vitamin E +60%
Contains more Vitamin C +17.9%
Contains more Vitamin B1 +153.8%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +63.9%
Contains more Vitamin B6 +63.6%
Contains more Folate +62.5%
Contains more Choline +42.4%
Contains more Vitamin K +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +43.9%
Contains more Protein +45.4%
Contains more Fats +40.5%
Contains more Carbs +174.9%
Contains more Other +35.2%
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 Water +43.9%
Contains more Protein +45.4%
Contains more Fats +40.5%
Contains more Carbs +174.9%
Contains more Other +35.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -28.8%
Contains more Monounsaturated Fat +40.5%
Contains more Polyunsaturated fat +40.2%
94% 5%
Saturated Fat: 21.14 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 0.261 g
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -28.8%
Contains more Monounsaturated Fat +40.5%
Contains more Polyunsaturated 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
Net carbs 3.34g 6.23g Coconut
Protein 2.29g 3.33g Coconut
Fats 23.84g 33.49g Coconut
Carbs 5.54g 15.23g Coconut
Calories 230kcal 354kcal Coconut
Sugar 3.34g 6.23g Coconut milk
Fiber 2.2g 9g Coconut
Calcium 16mg 14mg Coconut milk
Iron 1.64mg 2.43mg Coconut
Magnesium 37mg 32mg Coconut milk
Phosphorus 100mg 113mg Coconut
Potassium 263mg 356mg Coconut
Sodium 15mg 20mg Coconut milk
Zinc 0.67mg 1.1mg Coconut
Copper 0.266mg 0.435mg Coconut
Manganese 0.916mg 1.5mg Coconut
Selenium 6.2µg 10.1µg Coconut
Vitamin E 0.15mg 0.24mg Coconut
Vitamin C 2.8mg 3.3mg 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
Folate 16µg 26µg Coconut
Choline 8.5mg 12.1mg Coconut
Vitamin K 0.1µg 0.2µg 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
Saturated Fat 21.14g 29.698g Coconut milk
Monounsaturated Fat 1.014g 1.425g Coconut
Polyunsaturated fat 0.261g 0.366g Coconut

Which food is preferable for your diet?

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