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  6. Coconut milk vs. Dulce de Leche

Coconut milk vs. Dulce de Leche — In-Depth Nutrition Comparison

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Important differences between coconut milk and dulce de Leche

  • Coconut milk has more manganese, copper, and iron; however, dulce de Leche has more vitamin B2, calcium, choline, phosphorus, vitamin B5, and vitamin B12.
  • Coconut milk's daily need coverage for saturated fat is 83% more.
  • Coconut milk has 458 times more manganese than dulce de Leche. Coconut milk has 0.916mg of manganese, while dulce de Leche has 0.002mg.
  • Dulce de Leche is lower in saturated fat.
  • Coconut milk has a higher glycemic index than dulce de Leche.

The food varieties used in the comparison are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Dulce de Leche.

Infographic

Coconut milk vs Dulce de Leche 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 16% 75% 31% 6.4% 1.3% 22% 83% 17% 0.26% 15%
Contains more MagnesiumMagnesium +68.2%
Contains more IronIron +864.7%
Contains more CopperCopper +6550%
Contains less SodiumSodium -88.4%
Contains more ManganeseManganese +45700%
Contains more SeleniumSelenium +129.6%
Contains more CalciumCalcium +1468.8%
Contains more PotassiumPotassium +33.1%
Contains more ZincZinc +17.9%
Contains more PhosphorusPhosphorus +93%

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 8.7% 25% 4% 3% 4% 93% 3.9% 50% 3.7% 39% 3.3% 8.3% 49%
Contains more Vitamin B1Vitamin B1 +62.5%
Contains more Vitamin B3Vitamin B3 +261.9%
Contains more Vitamin B6Vitamin B6 +106.3%
Contains more FolateFolate +45.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +33.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +356.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1200%
Contains more CholineCholine +948.2%
~equal in Vitamin C ~2.6mg

All nutrients comparison - raw data values

Nutrient Coconut milk Dulce de Leche DV% diff.
Saturated fat 21.14g 4.534g 75%
Manganese 0.916mg 0.002mg 40%
Vitamin B2 0mg 0.405mg 31%
Copper 0.266mg 0.004mg 29%
Fats 23.84g 7.35g 25%
Calcium 16mg 251mg 24%
Iron 1.64mg 0.17mg 18%
Carbs 5.54g 55.35g 17%
Choline 8.5mg 89.1mg 15%
Vitamin B5 0.183mg 0.835mg 13%
Phosphorus 100mg 193mg 13%
Vitamin B12 0µg 0.31µg 13%
Cholesterol 0mg 29mg 10%
Fiber 2.2g 0g 9%
Protein 2.29g 6.84g 9%
Vitamin A 0µg 74µg 8%
Selenium 6.2µg 2.7µg 6%
Sodium 15mg 129mg 5%
Calories 230kcal 315kcal 4%
Magnesium 37mg 22mg 4%
Potassium 263mg 350mg 3%
Monounsaturated fat 1.014g 2.143g 3%
Vitamin B3 0.76mg 0.21mg 3%
Vitamin K 0.1µg 1.3µg 1%
Folate 16µg 11µg 1%
Polyunsaturated fat 0.261g 0.375g 1%
Vitamin B6 0.033mg 0.016mg 1%
Vitamin B1 0.026mg 0.016mg 1%
Vitamin D 0µg 0.2µg 1%
Zinc 0.67mg 0.79mg 1%
Vitamin D 0IU 6IU 1%
Vitamin C 2.8mg 2.6mg 0%
Net carbs 3.34g 55.35g N/A
Sugar 3.34g 49.74g N/A
Vitamin E 0.15mg 0.2mg 0%
Trans fat 0.364g 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%
Fructose 0.32g 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - ALA 0.05g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.131g N/A

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
7% 7% 55% 29% 2%
Protein: 6.84 g
Fats: 7.35 g
Carbs: 55.35 g
Water: 28.71 g
Other: 1.75 g
Contains more FatsFats +224.4%
Contains more WaterWater +135.5%
Contains more ProteinProtein +198.7%
Contains more CarbsCarbs +899.1%
Contains more OtherOther +146.5%

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
64% 30% 5%
Saturated fat: Sat. Fat 4.534 g
Monounsaturated fat: Mono. Fat 2.143 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains less Sat. FatSaturated fat -78.6%
Contains more Mono. FatMonounsaturated fat +111.3%
Contains more Poly. FatPolyunsaturated fat +43.7%

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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. Dulce de Leche - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173461/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.