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  6. Coconut milk vs. Plantain raw

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

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The main differences between coconut milk and plantain raw

  • Coconut milk is richer in copper, iron, phosphorus, and selenium, yet plantain raw is richer in vitamin A, vitamin B6, vitamin C, and potassium.
  • Daily need coverage for saturated fat for coconut milk is 105% higher.
  • Coconut milk contains 5 times more zinc than plantain raw. Coconut milk contains 0.67mg of zinc, while plantain raw contains 0.14mg.
  • Plantain raw contains less saturated fat.
  • Plantain raw 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 Plantains, raw.

Infographic

Coconut milk vs Plantain raw 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +433.3%
Contains more IronIron +173.3%
Contains more CopperCopper +228.4%
Contains more ZincZinc +378.6%
Contains more PhosphorusPhosphorus +194.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +313.3%
Contains more PotassiumPotassium +89.7%
Contains less SodiumSodium -73.3%
~equal in Magnesium ~37mg

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin CVitamin C +557.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +42.1%
Contains more Vitamin B6Vitamin B6 +806.1%
Contains more Vitamin KVitamin K +600%
Contains more FolateFolate +37.5%
Contains more CholineCholine +58.8%
~equal in Vitamin E ~0.14mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.686mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut milk Plantain raw DV% diff.
Saturated fat 21.14g 0.143g 95%
Manganese 0.916mg 40%
Fats 23.84g 0.37g 36%
Copper 0.266mg 0.081mg 21%
Vitamin B6 0.033mg 0.299mg 20%
Vitamin C 2.8mg 18.4mg 17%
Iron 1.64mg 0.6mg 13%
Selenium 6.2µg 1.5µg 9%
Carbs 5.54g 31.89g 9%
Phosphorus 100mg 34mg 9%
Potassium 263mg 499mg 7%
Vitamin A 0µg 56µg 6%
Zinc 0.67mg 0.14mg 5%
Calories 230kcal 122kcal 5%
Vitamin B2 0mg 0.054mg 4%
Folate 16µg 22µg 2%
Vitamin B5 0.183mg 0.26mg 2%
Monounsaturated fat 1.014g 0.032g 2%
Protein 2.29g 1.3g 2%
Vitamin B1 0.026mg 0.052mg 2%
Polyunsaturated fat 0.261g 0.069g 1%
Vitamin K 0.1µg 0.7µg 1%
Calcium 16mg 3mg 1%
Choline 8.5mg 13.5mg 1%
Net carbs 3.34g 29.59g N/A
Magnesium 37mg 37mg 0%
Sugar 3.34g 15g N/A
Fiber 2.2g 2.3g 0%
Sodium 15mg 4mg 0%
Vitamin E 0.15mg 0.14mg 0%
Vitamin B3 0.76mg 0.686mg 0%
Tryptophan 0.027mg 0.015mg 0%
Threonine 0.083mg 0.034mg 0%
Isoleucine 0.09mg 0.036mg 0%
Leucine 0.17mg 0.059mg 0%
Lysine 0.101mg 0.06mg 0%
Methionine 0.043mg 0.017mg 0%
Phenylalanine 0.116mg 0.044mg 0%
Valine 0.139mg 0.046mg 0%
Histidine 0.053mg 0.064mg 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +76.2%
Contains more FatsFats +6343.2%
Contains more CarbsCarbs +475.6%
Contains more OtherOther +63.4%
~equal in Water ~65.28g

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +3068.8%
Contains more Poly. FatPolyunsaturated fat +278.3%
Contains less Sat. FatSaturated fat -99.3%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.