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  6. Coconut milk vs. Figs

Coconut milk vs. Figs — In-Depth Nutrition Comparison

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What are the main differences between coconut milk and figs?

  • Coconut milk is richer in manganese, copper, iron, phosphorus, and selenium, while figs are higher in vitamin B6.
  • Coconut milk's daily need coverage for saturated fat is 105% higher.
  • Figs have 31 times less selenium than coconut milk. Coconut milk has 6.2µg of selenium, while figs have 0.2µg.
  • Figs are lower in saturated fat.
  • Coconut milk has a higher glycemic index (97) than figs (61).

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

Infographic

Coconut milk vs Figs 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%
Figs
Figs
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 11% 20% 14% 23% 4.1% 6% 0.13% 17% 1.1%
Contains more MagnesiumMagnesium +117.6%
Contains more PotassiumPotassium +13.4%
Contains more IronIron +343.2%
Contains more CopperCopper +280%
Contains more ZincZinc +346.7%
Contains more PhosphorusPhosphorus +614.3%
Contains more ManganeseManganese +615.6%
Contains more SeleniumSelenium +3000%
Contains more CalciumCalcium +118.8%
Contains less SodiumSodium -93.3%

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%
Figs
Figs
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 6.7% 2.3% 2.2% 0% 15% 12% 7.5% 18% 26% 0% 12% 4.5% 2.6%
Contains more Vitamin CVitamin C +40%
Contains more Vitamin EVitamin E +36.4%
Contains more Vitamin B3Vitamin B3 +90%
Contains more FolateFolate +166.7%
Contains more CholineCholine +80.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +130.8%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +63.9%
Contains more Vitamin B6Vitamin B6 +242.4%
Contains more Vitamin KVitamin K +4600%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut milk Figs DV% diff.
Saturated fat 21.14g 0.06g 96%
Fats 23.84g 0.3g 36%
Manganese 0.916mg 0.128mg 34%
Copper 0.266mg 0.07mg 22%
Iron 1.64mg 0.37mg 16%
Phosphorus 100mg 14mg 12%
Selenium 6.2µg 0.2µg 11%
Calories 230kcal 74kcal 8%
Vitamin B6 0.033mg 0.113mg 6%
Carbs 5.54g 19.18g 5%
Magnesium 37mg 17mg 5%
Zinc 0.67mg 0.15mg 5%
Vitamin K 0.1µg 4.7µg 4%
Vitamin B2 0mg 0.05mg 4%
Folate 16µg 6µg 3%
Protein 2.29g 0.75g 3%
Vitamin B1 0.026mg 0.06mg 3%
Fiber 2.2g 2.9g 3%
Vitamin B3 0.76mg 0.4mg 2%
Vitamin B5 0.183mg 0.3mg 2%
Calcium 16mg 35mg 2%
Monounsaturated fat 1.014g 0.066g 2%
Vitamin C 2.8mg 2mg 1%
Polyunsaturated fat 0.261g 0.144g 1%
Sodium 15mg 1mg 1%
Potassium 263mg 232mg 1%
Choline 8.5mg 4.7mg 1%
Vitamin A 0µg 7µg 1%
Net carbs 3.34g 16.28g N/A
Sugar 3.34g 16.26g N/A
Vitamin E 0.15mg 0.11mg 0%
Tryptophan 0.027mg 0.006mg 0%
Threonine 0.083mg 0.024mg 0%
Isoleucine 0.09mg 0.023mg 0%
Leucine 0.17mg 0.033mg 0%
Lysine 0.101mg 0.03mg 0%
Methionine 0.043mg 0.006mg 0%
Phenylalanine 0.116mg 0.018mg 0%
Valine 0.139mg 0.028mg 0%
Histidine 0.053mg 0.011mg 0%

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
Figs
Figs
2
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 g
Contains more ProteinProtein +205.3%
Contains more FatsFats +7846.7%
Contains more CarbsCarbs +246.2%
Contains more WaterWater +17%
~equal in Other ~0.66g

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
Figs
Figs
1
22% 24% 53%
Saturated fat: Sat. Fat 0.06 g
Monounsaturated fat: Mono. Fat 0.066 g
Polyunsaturated fat: Poly. Fat 0.144 g
Contains more Mono. FatMonounsaturated fat +1436.4%
Contains more Poly. FatPolyunsaturated fat +81.3%
Contains less Sat. FatSaturated fat -99.7%

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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. Figs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173021/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.