Coconut milk vs. Crouton — In-Depth Nutrition Comparison
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How are coconut milk and crouton different?
- Coconut milk is higher in manganese; however, crouton is richer in selenium, vitamin B1, iron, vitamin B3, folate, vitamin B2, and fiber.
- Daily need coverage for saturated fat for coconut milk is 98% higher.
- Coconut milk contains 2 times more manganese than crouton. While coconut milk contains 0.916mg of manganese, crouton contains only 0.5mg.
- Crouton has less saturated fat.
- Crouton has a lower glycemic index (72) than coconut milk (97).
Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Croutons, plain are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +19.4% |
| Contains more PotassiumPotassium | +112.1% |
| Contains more CopperCopper | +63.2% |
| Contains less SodiumSodium | -97.9% |
| Contains more ManganeseManganese | +83.2% |
| Contains more CalciumCalcium | +375% |
| Contains more IronIron | +148.8% |
| Contains more ZincZinc | +32.8% |
| Contains more PhosphorusPhosphorus | +15% |
| Contains more SeleniumSelenium | +504.8% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B6Vitamin B6 | +26.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +2296.2% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +615.7% |
| Contains more Vitamin B5Vitamin B5 | +134.4% |
| Contains more FolateFolate | +725% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 21.14g | 1.51g | 89% |
| Selenium | 6.2µg | 37.5µg | 57% |
| Vitamin B1 | 0.026mg | 0.623mg | 50% |
| Iron | 1.64mg | 4.08mg | 31% |
| Sodium | 15mg | 698mg | 30% |
| Folate | 16µg | 132µg | 29% |
| Vitamin B3 | 0.76mg | 5.439mg | 29% |
| Fats | 23.84g | 6.6g | 27% |
| Carbs | 5.54g | 73.5g | 23% |
| Vitamin B2 | 0mg | 0.272mg | 21% |
| Protein | 2.29g | 11.9g | 19% |
| Manganese | 0.916mg | 0.5mg | 18% |
| Fiber | 2.2g | 5.1g | 12% |
| Copper | 0.266mg | 0.163mg | 11% |
| Calories | 230kcal | 407kcal | 9% |
| Polyunsaturated fat | 0.261g | 1.273g | 7% |
| Calcium | 16mg | 76mg | 6% |
| Vitamin B5 | 0.183mg | 0.429mg | 5% |
| Monounsaturated fat | 1.014g | 3.059g | 5% |
| Potassium | 263mg | 124mg | 4% |
| Vitamin C | 2.8mg | 0mg | 3% |
| Choline | 8.5mg | 2% | |
| Phosphorus | 100mg | 115mg | 2% |
| Zinc | 0.67mg | 0.89mg | 2% |
| Vitamin B6 | 0.033mg | 0.026mg | 1% |
| Magnesium | 37mg | 31mg | 1% |
| Vitamin E | 0.15mg | 1% | |
| Net carbs | 3.34g | 68.4g | N/A |
| Sugar | 3.34g | N/A | |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.027mg | 0.14mg | 0% |
| Threonine | 0.083mg | 0.337mg | 0% |
| Isoleucine | 0.09mg | 0.456mg | 0% |
| Leucine | 0.17mg | 0.832mg | 0% |
| Lysine | 0.101mg | 0.278mg | 0% |
| Methionine | 0.043mg | 0.211mg | 0% |
| Phenylalanine | 0.116mg | 0.586mg | 0% |
| Valine | 0.139mg | 0.514mg | 0% |
| Histidine | 0.053mg | 0.255mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.29 g
Fats:
23.84 g
Carbs:
5.54 g
Water:
67.62 g
Other:
0.71 g
Protein:
11.9 g
Fats:
6.6 g
Carbs:
73.5 g
Water:
5.5 g
Other:
2.5 g
| Contains more FatsFats | +261.2% |
| Contains more WaterWater | +1129.5% |
| Contains more ProteinProtein | +419.7% |
| Contains more CarbsCarbs | +1226.7% |
| Contains more OtherOther | +252.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
21.14 g
Monounsaturated fat:
Mono. Fat
1.014 g
Polyunsaturated fat:
Poly. Fat
0.261 g
Saturated fat:
Sat. Fat
1.51 g
Monounsaturated fat:
Mono. Fat
3.059 g
Polyunsaturated fat:
Poly. Fat
1.273 g
| Contains less Sat. FatSaturated fat | -92.9% |
| Contains more Mono. FatMonounsaturated fat | +201.7% |
| Contains more Poly. FatPolyunsaturated fat | +387.7% |
