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Coconut milk vs. Egg white — In-Depth Nutrition Comparison

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Differences between Coconut milk and Egg white

  • Coconut milk has more Manganese, Copper, Iron, Phosphorus, Fiber, and Magnesium, while Egg white has more Vitamin B2, and Selenium.
  • Coconut milk's daily need coverage for Saturated Fat is 106% higher.
  • The amount of Saturated Fat in Egg white is lower.

The food types used in this comparison are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Egg, white, raw, fresh.

Infographic

Coconut milk vs Egg white 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 Calcium +128.6%
Contains more Iron +1950%
Contains more Magnesium +236.4%
Contains more Phosphorus +566.7%
Contains more Potassium +61.3%
Contains less Sodium -91%
Contains more Zinc +2133.3%
Contains more Copper +1056.5%
Contains more Manganese +8227.3%
Contains more Selenium +222.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 62% 27% 43% 24% 2% 19% 89% 120% 34%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Contains more Calcium +128.6%
Contains more Iron +1950%
Contains more Magnesium +236.4%
Contains more Phosphorus +566.7%
Contains more Potassium +61.3%
Contains less Sodium -91%
Contains more Zinc +2133.3%
Contains more Copper +1056.5%
Contains more Manganese +8227.3%
Contains more Selenium +222.6%

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 E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +550%
Contains more Vitamin B3 +623.8%
Contains more Vitamin B6 +560%
Contains more Folate +300%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.19
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 10% 7% 0% 15% 11% 8% 12% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 102% 2% 12% 2% 3% 12% 0%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +550%
Contains more Vitamin B3 +623.8%
Contains more Vitamin B6 +560%
Contains more Folate +300%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.19

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +13923.5%
Contains more Carbs +658.9%
Contains more Other +12.7%
Contains more Protein +376%
Contains more Water +29.5%
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more Fats +13923.5%
Contains more Carbs +658.9%
Contains more Other +12.7%
Contains more Protein +376%
Contains more Water +29.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut milk Egg white
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Coconut milk Egg white Opinion
Net carbs 3.34g 0.73g Coconut milk
Protein 2.29g 10.9g Egg white
Fats 23.84g 0.17g Coconut milk
Carbs 5.54g 0.73g Coconut milk
Calories 230kcal 52kcal Coconut milk
Fructose 0.07g Egg white
Sugar 3.34g 0.71g Egg white
Fiber 2.2g 0g Coconut milk
Calcium 16mg 7mg Coconut milk
Iron 1.64mg 0.08mg Coconut milk
Magnesium 37mg 11mg Coconut milk
Phosphorus 100mg 15mg Coconut milk
Potassium 263mg 163mg Coconut milk
Sodium 15mg 166mg Coconut milk
Zinc 0.67mg 0.03mg Coconut milk
Copper 0.266mg 0.023mg Coconut milk
Manganese 0.916mg 0.011mg Coconut milk
Selenium 6.2µg 20µg Egg white
Vitamin E 0.15mg 0mg Coconut milk
Vitamin C 2.8mg 0mg Coconut milk
Vitamin B1 0.026mg 0.004mg Coconut milk
Vitamin B2 0mg 0.439mg Egg white
Vitamin B3 0.76mg 0.105mg Coconut milk
Vitamin B5 0.183mg 0.19mg Egg white
Vitamin B6 0.033mg 0.005mg Coconut milk
Folate 16µg 4µg Coconut milk
Vitamin B12 0µg 0.09µg Egg white
Vitamin K 0.1µg 0µg Coconut milk
Tryptophan 0.027mg 0.125mg Egg white
Threonine 0.083mg 0.449mg Egg white
Isoleucine 0.09mg 0.661mg Egg white
Leucine 0.17mg 1.016mg Egg white
Lysine 0.101mg 0.806mg Egg white
Methionine 0.043mg 0.399mg Egg white
Phenylalanine 0.116mg 0.686mg Egg white
Valine 0.139mg 0.809mg Egg white
Histidine 0.053mg 0.29mg Egg white
Saturated Fat 21.14g 0g Egg white
Monounsaturated Fat 1.014g 0g Coconut milk
Polyunsaturated fat 0.261g 0g Coconut milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Egg white
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
5%
Coconut milk
11%
Egg white
Minerals Daily Need Coverage Score
42%
Coconut milk
17%
Egg white

Comparison summary

Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 2.63g)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 21.14g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 97)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $3)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 151mg)
Which food is richer in minerals?
Coconut milk
Coconut milk is relatively richer in minerals
Which food is richer in vitamins?
Coconut milk
Coconut milk is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.