Coconut milk vs. Dates — In-Depth Nutrition Comparison
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The main differences between coconut milk and dates
- Coconut milk is richer in manganese, iron, copper, selenium, and phosphorus, yet dates are richer in fiber, potassium, vitamin B6, and vitamin B5.
- Daily need coverage for saturated fat for coconut milk is 106% higher.
- Coconut milk contains 3 times more manganese than dates. Coconut milk contains 0.916mg of manganese, while dates contain 0.262mg.
- Dates contain less saturated fat.
- Dates have 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 Dates, deglet noor.
Infographic
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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 IronIron | +60.8% |
| Contains more CopperCopper | +29.1% |
| Contains more ZincZinc | +131% |
| Contains more PhosphorusPhosphorus | +61.3% |
| Contains more ManganeseManganese | +249.6% |
| Contains more SeleniumSelenium | +106.7% |
| Contains more MagnesiumMagnesium | +16.2% |
| Contains more CalciumCalcium | +143.8% |
| Contains more PotassiumPotassium | +149.4% |
| Contains less SodiumSodium | -86.7% |
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 | +600% |
| Contains more Vitamin EVitamin E | +200% |
| Contains more CholineCholine | +34.9% |
| Contains more Vitamin B1Vitamin B1 | +100% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +67.6% |
| Contains more Vitamin B5Vitamin B5 | +221.9% |
| Contains more Vitamin B6Vitamin B6 | +400% |
| Contains more Vitamin KVitamin K | +2600% |
| Contains more FolateFolate | +18.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 21.14g | 0.032g | 96% |
| Fats | 23.84g | 0.39g | 36% |
| Manganese | 0.916mg | 0.262mg | 28% |
| Fructose | 19.56g | 24% | |
| Carbs | 5.54g | 75.03g | 23% |
| Fiber | 2.2g | 8g | 23% |
| Potassium | 263mg | 656mg | 12% |
| Vitamin B6 | 0.033mg | 0.165mg | 10% |
| Vitamin B5 | 0.183mg | 0.589mg | 8% |
| Iron | 1.64mg | 1.02mg | 8% |
| Copper | 0.266mg | 0.206mg | 7% |
| Selenium | 6.2µg | 3µg | 6% |
| Phosphorus | 100mg | 62mg | 5% |
| Vitamin B2 | 0mg | 0.066mg | 5% |
| Zinc | 0.67mg | 0.29mg | 3% |
| Vitamin B3 | 0.76mg | 1.274mg | 3% |
| Vitamin C | 2.8mg | 0.4mg | 3% |
| Calories | 230kcal | 282kcal | 3% |
| Vitamin K | 0.1µg | 2.7µg | 2% |
| Polyunsaturated fat | 0.261g | 0.019g | 2% |
| Calcium | 16mg | 39mg | 2% |
| Monounsaturated fat | 1.014g | 0.036g | 2% |
| Vitamin B1 | 0.026mg | 0.052mg | 2% |
| Magnesium | 37mg | 43mg | 1% |
| Vitamin E | 0.15mg | 0.05mg | 1% |
| Folate | 16µg | 19µg | 1% |
| Sodium | 15mg | 2mg | 1% |
| Protein | 2.29g | 2.45g | 0% |
| Net carbs | 3.34g | 67.03g | N/A |
| Sugar | 3.34g | 63.35g | N/A |
| Choline | 8.5mg | 6.3mg | 0% |
| Tryptophan | 0.027mg | 0.012mg | 0% |
| Threonine | 0.083mg | 0.043mg | 0% |
| Isoleucine | 0.09mg | 0.049mg | 0% |
| Leucine | 0.17mg | 0.084mg | 0% |
| Lysine | 0.101mg | 0.066mg | 0% |
| Methionine | 0.043mg | 0.022mg | 0% |
| Phenylalanine | 0.116mg | 0.05mg | 0% |
| Valine | 0.139mg | 0.071mg | 0% |
| Histidine | 0.053mg | 0.032mg | 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:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
| Contains more FatsFats | +6012.8% |
| Contains more WaterWater | +229.4% |
| Contains more CarbsCarbs | +1254.3% |
| Contains more OtherOther | +125.4% |
~equal in
Protein
~2.45g
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
0.032 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.019 g
| Contains more Mono. FatMonounsaturated fat | +2716.7% |
| Contains more Poly. FatPolyunsaturated fat | +1273.7% |
| Contains less Sat. FatSaturated fat | -99.8% |
