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

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The main differences between coconut milk and coconut milk

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

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    Coconut milk vs Coconut milk 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.
    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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
    ~equal in Magnesium ~37mg
    ~equal in Calcium ~16mg
    ~equal in Potassium ~263mg
    ~equal in Iron ~1.64mg
    ~equal in Copper ~0.266mg
    ~equal in Zinc ~0.67mg
    ~equal in Phosphorus ~100mg
    ~equal in Sodium ~15mg
    ~equal in Manganese ~0.916mg
    ~equal in Selenium ~6.2µg

    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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
    ~equal in Vitamin C ~2.8mg
    ~equal in Vitamin A ~0µg
    ~equal in Vitamin E ~0.15mg
    ~equal in Vitamin D ~0µg
    ~equal in Vitamin B1 ~0.026mg
    ~equal in Vitamin B2 ~0mg
    ~equal in Vitamin B3 ~0.76mg
    ~equal in Vitamin B5 ~0.183mg
    ~equal in Vitamin B6 ~0.033mg
    ~equal in Vitamin B12 ~0µg
    ~equal in Vitamin K ~0.1µg
    ~equal in Folate ~16µg
    ~equal in Choline ~8.5mg

    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
    2% 24% 6% 68%
    Protein: 2.29 g
    Fats: 23.84 g
    Carbs: 5.54 g
    Water: 67.62 g
    Other: 0.71 g
    ~equal in Protein ~2.29g
    ~equal in Fats ~23.84g
    ~equal in Carbs ~5.54g
    ~equal in Water ~67.62g
    ~equal in Other ~0.71g

    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 21.14 g
    Monounsaturated fat: Mono. Fat 1.014 g
    Polyunsaturated fat: Poly. Fat 0.261 g
    ~equal in Saturated fat ~21.14g
    ~equal in Monounsaturated fat ~1.014g
    ~equal in Polyunsaturated fat ~0.261g

    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 milk
    Lower in Cholesterol Equal
    Lower in Sugar Equal
    Lower in Sodium Equal
    Lower in Saturated fat Equal
    Lower in Glycemic Index Equal
    Lower in price Equal
    Rich in minerals Equal
    Rich in vitamins Equal

    All nutrients comparison - raw data values

    Nutrient Coconut milk Coconut milk DV% diff.
    Calories 230kcal 230kcal 0%
    Protein 2.29g 2.29g 0%
    Fats 23.84g 23.84g 0%
    Vitamin C 2.8mg 2.8mg 0%
    Net carbs 3.34g 3.34g N/A
    Carbs 5.54g 5.54g 0%
    Magnesium 37mg 37mg 0%
    Calcium 16mg 16mg 0%
    Potassium 263mg 263mg 0%
    Iron 1.64mg 1.64mg 0%
    Sugar 3.34g 3.34g N/A
    Fiber 2.2g 2.2g 0%
    Copper 0.266mg 0.266mg 0%
    Zinc 0.67mg 0.67mg 0%
    Phosphorus 100mg 100mg 0%
    Sodium 15mg 15mg 0%
    Vitamin E 0.15mg 0.15mg 0%
    Manganese 0.916mg 0.916mg 0%
    Selenium 6.2µg 6.2µg 0%
    Vitamin B1 0.026mg 0.026mg 0%
    Vitamin B3 0.76mg 0.76mg 0%
    Vitamin B5 0.183mg 0.183mg 0%
    Vitamin B6 0.033mg 0.033mg 0%
    Vitamin K 0.1µg 0.1µg 0%
    Folate 16µg 16µg 0%
    Choline 8.5mg 8.5mg 0%
    Saturated fat 21.14g 21.14g 0%
    Monounsaturated fat 1.014g 1.014g 0%
    Polyunsaturated fat 0.261g 0.261g 0%
    Tryptophan 0.027mg 0.027mg 0%
    Threonine 0.083mg 0.083mg 0%
    Isoleucine 0.09mg 0.09mg 0%
    Leucine 0.17mg 0.17mg 0%
    Lysine 0.101mg 0.101mg 0%
    Methionine 0.043mg 0.043mg 0%
    Phenylalanine 0.116mg 0.116mg 0%
    Valine 0.139mg 0.139mg 0%
    Histidine 0.053mg 0.053mg 0%

    Which food is preferable for your diet?

    ok
    ok
    is better in case of low diet
    Coconut milk Coconut milk
    Low Calories diet Equal
    Low Fats diet Equal
    Low Carbs diet Equal
    Low Glycemic Index diet Equal

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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
    5%
    Coconut milk
    Minerals Daily Need Coverage Score
    42%
    Coconut milk
    42%
    Coconut milk

    Comparison summary

    Which food contains less Cholesterol?
    ?
    The foods are relatively equal in Cholesterol (0 mg)
    Which food contains less Sugar?
    ?
    The foods are relatively equal in Sugar (3.34 g)
    Which food contains less Sodium?
    ?
    The foods are relatively equal in Sodium (15 mg)
    Which food contains less Saturated fat?
    ?
    The foods are relatively equal in Saturated fat (21.14 g)
    Which food is lower in glycemic index?
    ?
    The foods have equal glycemic indexes (97)
    Which food is cheaper?
    ?
    The foods are relatively equal in price ($4)
    Which food is richer in minerals?
    ?
    It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
    Which food is richer in vitamins?
    ?
    It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

    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 milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.