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  6. Coconut milk vs. Coriander

Coconut milk vs. Coriander — In-Depth Nutrition Comparison

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Important differences between coconut milk and coriander

  • Coconut milk has more manganese and selenium; however, coriander has more vitamin K, vitamin A, vitamin C, vitamin E, vitamin B2, folate, and vitamin B6.
  • Coriander's daily need coverage for vitamin K is 258% more.
  • Coconut milk has 1510 times more saturated fat than coriander. Coconut milk has 21.14g of saturated fat, while coriander has 0.014g.
  • Coconut milk has a higher glycemic index than coriander.

The food varieties used in the comparison are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Coriander (cilantro) leaves, raw.

Infographic

Coconut milk vs Coriander 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 19% 20% 46% 66% 75% 14% 21% 6% 56% 4.9%
Contains more MagnesiumMagnesium +42.3%
Contains more CopperCopper +18.2%
Contains more ZincZinc +34%
Contains more PhosphorusPhosphorus +108.3%
Contains less SodiumSodium -67.4%
Contains more ManganeseManganese +115%
Contains more SeleniumSelenium +588.9%
Contains more CalciumCalcium +318.8%
Contains more PotassiumPotassium +98.1%
~equal in Iron ~1.77mg

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 90% 112% 50% 0% 17% 37% 21% 34% 34% 0% 775% 47% 7%
Contains more Vitamin CVitamin C +864.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1566.7%
Contains more Vitamin B1Vitamin B1 +157.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +46.6%
Contains more Vitamin B5Vitamin B5 +211.5%
Contains more Vitamin B6Vitamin B6 +351.5%
Contains more Vitamin KVitamin K +309900%
Contains more FolateFolate +287.5%
Contains more CholineCholine +50.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut milk Coriander DV% diff.
Vitamin K 0.1µg 310µg 258%
Saturated fat 21.14g 0.014g 96%
Vitamin A 0µg 337µg 37%
Fats 23.84g 0.52g 36%
Vitamin C 2.8mg 27mg 27%
Manganese 0.916mg 0.426mg 21%
Vitamin E 0.15mg 2.5mg 16%
Vitamin B2 0mg 0.162mg 12%
Folate 16µg 62µg 12%
Selenium 6.2µg 0.9µg 10%
Calories 230kcal 23kcal 10%
Vitamin B6 0.033mg 0.149mg 9%
Vitamin B5 0.183mg 0.57mg 8%
Potassium 263mg 521mg 8%
Phosphorus 100mg 48mg 7%
Copper 0.266mg 0.225mg 5%
Calcium 16mg 67mg 5%
Vitamin B1 0.026mg 0.067mg 3%
Magnesium 37mg 26mg 3%
Monounsaturated fat 1.014g 0.275g 2%
Fiber 2.2g 2.8g 2%
Vitamin B3 0.76mg 1.114mg 2%
Zinc 0.67mg 0.5mg 2%
Iron 1.64mg 1.77mg 2%
Choline 8.5mg 12.8mg 1%
Polyunsaturated fat 0.261g 0.04g 1%
Sodium 15mg 46mg 1%
Carbs 5.54g 3.67g 1%
Protein 2.29g 2.13g 0%
Net carbs 3.34g 0.87g N/A
Sugar 3.34g 0.87g 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%

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% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
Contains more FatsFats +4484.6%
Contains more CarbsCarbs +51%
Contains more WaterWater +36.4%
Contains more OtherOther +107%
~equal in Protein ~2.13g

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
4% 84% 12%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +268.7%
Contains more Poly. FatPolyunsaturated fat +552.5%
Contains less Sat. FatSaturated fat -99.9%

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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. Coriander - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169997/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.