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  6. Coconut milk vs. Coleslaw

Coconut milk vs. Coleslaw — In-Depth Nutrition Comparison

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The main differences between coconut milk and coleslaw

  • Coconut milk is richer in manganese, copper, iron, phosphorus, and magnesium, yet coleslaw is richer in vitamin K, vitamin C, and vitamin B6.
  • Daily need coverage for saturated fat for coconut milk is 98% higher.
  • Coconut milk contains 18 times more copper than coleslaw. Coconut milk contains 0.266mg of copper, while coleslaw contains 0.015mg.
  • Coleslaw contains less saturated fat.
  • Coleslaw has a lower glycemic index than coconut milk.

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

Infographic

Coconut milk vs Coleslaw 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 5.7% 9% 11% 8.3% 5% 3.8% 8.6% 26% 13% 0%
Contains more MagnesiumMagnesium +362.5%
Contains more PotassiumPotassium +103.9%
Contains more IronIron +645.5%
Contains more CopperCopper +1673.3%
Contains more ZincZinc +378.6%
Contains more PhosphorusPhosphorus +400%
Contains less SodiumSodium -92.6%
Contains more ManganeseManganese +798%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +87.5%

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 49% 9.3% 11% 0% 6.5% 4.6% 3.9% 15% 26% 1.3% 177% 0% 0%
Contains more Vitamin B3Vitamin B3 +268.9%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +421.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +260%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +34.4%
Contains more Vitamin B6Vitamin B6 +239.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +70800%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.026mg

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
10% 15% 73%
Protein: 0.95 g
Fats: 9.91 g
Carbs: 14.89 g
Water: 73.42 g
Other: 0.83 g
Contains more ProteinProtein +141.1%
Contains more FatsFats +140.6%
Contains more CarbsCarbs +168.8%
Contains more OtherOther +16.9%
~equal in Water ~73.42g

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
17% 28% 56%
Saturated fat: Sat. Fat 1.599 g
Monounsaturated fat: Mono. Fat 2.671 g
Polyunsaturated fat: Poly. Fat 5.348 g
Contains less Sat. FatSaturated fat -92.4%
Contains more Mono. FatMonounsaturated fat +163.4%
Contains more Poly. FatPolyunsaturated fat +1949%

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 Coleslaw
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Coconut milk Coleslaw DV% diff.
Saturated fat 21.14g 1.599g 89%
Vitamin K 0.1µg 70.9µg 59%
Manganese 0.916mg 0.102mg 35%
Polyunsaturated fat 0.261g 5.348g 34%
Copper 0.266mg 0.015mg 28%
Fats 23.84g 9.91g 21%
Iron 1.64mg 0.22mg 18%
Vitamin C 2.8mg 14.6mg 13%
Phosphorus 100mg 20mg 11%
Selenium 6.2µg 11%
Sodium 15mg 203mg 8%
Magnesium 37mg 8mg 7%
Vitamin B6 0.033mg 0.112mg 6%
Zinc 0.67mg 0.14mg 5%
Folate 16µg 4%
Calories 230kcal 153kcal 4%
Monounsaturated fat 1.014g 2.671g 4%
Potassium 263mg 129mg 4%
Protein 2.29g 0.95g 3%
Vitamin E 0.15mg 0.54mg 3%
Vitamin B3 0.76mg 0.206mg 3%
Vitamin A 0µg 28µg 3%
Carbs 5.54g 14.89g 3%
Choline 8.5mg 2%
Fructose 1.44g 2%
Vitamin B2 0mg 0.02mg 2%
Fiber 2.2g 1.9g 1%
Cholesterol 0mg 4mg 1%
Calcium 16mg 30mg 1%
Vitamin B5 0.183mg 0.246mg 1%
Net carbs 3.34g 12.99g N/A
Sugar 3.34g 12.19g N/A
Vitamin B1 0.026mg 0.026mg 0%
Vitamin B12 0µg 0.01µg 0%
Trans fat 0.037g N/A
Tryptophan 0.027mg 0%
Threonine 0.083mg 0%
Isoleucine 0.09mg 0%
Leucine 0.17mg 0%
Lysine 0.101mg 0%
Methionine 0.043mg 0%
Phenylalanine 0.116mg 0%
Valine 0.139mg 0%
Histidine 0.053mg 0%
Omega-3 - EPA 0g 0.006g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.279g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.006g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 4.979g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Coleslaw
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
23%
Coleslaw
Minerals Daily Need Coverage Score
42%
Coconut milk
9%
Coleslaw

Comparison summary

Which food is lower in Saturated fat?
Coleslaw
Coleslaw is lower in Saturated fat (difference - 19.541g)
Which food is lower in glycemic index?
Coleslaw
Coleslaw is lower in glycemic index (difference - 58)
Which food is cheaper?
Coleslaw
Coleslaw is cheaper (difference - $4)
Which food is richer in vitamins?
Coleslaw
Coleslaw is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut milk
Coconut milk is lower in Cholesterol (difference - 4mg)
Which food is lower in Sugar?
Coconut milk
Coconut milk is lower in Sugar (difference - 8.85g)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 188mg)
Which food is richer in minerals?
Coconut milk
Coconut milk is relatively richer in minerals

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. Coleslaw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170300/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.