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  6. Coconut milk vs. Falafel

Coconut milk vs. Falafel — In-Depth Nutrition Comparison

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A recap on the differences between coconut milk and falafel

  • Coconut milk is higher in manganese, yet falafel is higher in iron, folate, phosphorus, vitamin B2, magnesium, vitamin B1, and potassium.
  • Coconut milk covers your daily saturated fat needs 94% more than falafel.
  • The amount of saturated fat in falafel is lower.
  • The glycemic index of falafel is lower.

Food varieties used in this article are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Falafel, home-prepared.

Infographic

Coconut milk vs Falafel 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 59% 16% 52% 128% 86% 41% 82% 38% 90% 5.5%
Contains less SodiumSodium -94.9%
Contains more ManganeseManganese +32.6%
Contains more SeleniumSelenium +520%
Contains more MagnesiumMagnesium +121.6%
Contains more CalciumCalcium +237.5%
Contains more PotassiumPotassium +122.4%
Contains more IronIron +108.5%
Contains more ZincZinc +123.9%
Contains more PhosphorusPhosphorus +92%
~equal in Copper ~0.258mg

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 5.3% 0.33% 0% 0% 37% 38% 20% 18% 29% 0% 0% 70% 0%
Contains more Vitamin CVitamin C +75%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +461.5%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +37.4%
Contains more Vitamin B5Vitamin B5 +59.6%
Contains more Vitamin B6Vitamin B6 +278.8%
Contains more FolateFolate +481.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut milk Falafel DV% diff.
Saturated fat 21.14g 2.383g 85%
Polyunsaturated fat 0.261g 4.16g 26%
Monounsaturated fat 1.014g 10.171g 23%
Iron 1.64mg 3.42mg 22%
Protein 2.29g 13.31g 22%
Folate 16µg 93µg 19%
Vitamin B2 0mg 0.166mg 13%
Phosphorus 100mg 192mg 13%
Sodium 15mg 294mg 12%
Magnesium 37mg 82mg 11%
Vitamin B1 0.026mg 0.146mg 10%
Manganese 0.916mg 0.691mg 10%
Fiber 2.2g 9%
Selenium 6.2µg 1µg 9%
Potassium 263mg 585mg 9%
Carbs 5.54g 31.84g 9%
Fats 23.84g 17.8g 9%
Zinc 0.67mg 1.5mg 8%
Vitamin B6 0.033mg 0.125mg 7%
Calories 230kcal 333kcal 5%
Calcium 16mg 54mg 4%
Vitamin B3 0.76mg 1.044mg 2%
Choline 8.5mg 2%
Vitamin B5 0.183mg 0.292mg 2%
Vitamin E 0.15mg 1%
Vitamin C 2.8mg 1.6mg 1%
Copper 0.266mg 0.258mg 1%
Net carbs 3.34g 31.84g N/A
Sugar 3.34g N/A
Vitamin A 0µg 1µg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.027mg 0.134mg 0%
Threonine 0.083mg 0.492mg 0%
Isoleucine 0.09mg 0.567mg 0%
Leucine 0.17mg 0.944mg 0%
Lysine 0.101mg 0.856mg 0%
Methionine 0.043mg 0.187mg 0%
Phenylalanine 0.116mg 0.707mg 0%
Valine 0.139mg 0.562mg 0%
Histidine 0.053mg 0.364mg 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
13% 18% 32% 35% 2%
Protein: 13.31 g
Fats: 17.8 g
Carbs: 31.84 g
Water: 34.62 g
Other: 2.43 g
Contains more FatsFats +33.9%
Contains more WaterWater +95.3%
Contains more ProteinProtein +481.2%
Contains more CarbsCarbs +474.7%
Contains more OtherOther +242.3%

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
14% 61% 25%
Saturated fat: Sat. Fat 2.383 g
Monounsaturated fat: Mono. Fat 10.171 g
Polyunsaturated fat: Poly. Fat 4.16 g
Contains less Sat. FatSaturated fat -88.7%
Contains more Mono. FatMonounsaturated fat +903.1%
Contains more Poly. FatPolyunsaturated fat +1493.9%

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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. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/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.