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Coconut milk vs. Feijoa — In-Depth Nutrition Comparison

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Differences between coconut milk and feijoa

  • Coconut milk has more manganese, copper, iron, phosphorus, magnesium, and zinc, while feijoa has more vitamin C and fiber.
  • Coconut milk's daily need coverage for saturated fat is 105% higher.
  • Feijoa contains 12 times less iron than coconut milk. Coconut milk contains 1.64mg of iron, while feijoa contains 0.14mg.
  • The amount of saturated fat in feijoa is lower.
  • Feijoa has a lower glycemic index. The glycemic index of feijoa is 31, while the glycemic index of coconut milk is 97.

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

Infographic

Coconut milk vs Feijoa 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.
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%
Feijoa
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 5.1% 15% 5.3% 12% 1.6% 8.1% 0.39% 11% 0%
Contains more MagnesiumMagnesium +311.1%
Contains more PotassiumPotassium +52.9%
Contains more IronIron +1071.4%
Contains more CopperCopper +638.9%
Contains more ZincZinc +1016.7%
Contains more PhosphorusPhosphorus +426.3%
Contains more ManganeseManganese +990.5%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -80%
~equal in Calcium ~17mg

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%
Feijoa
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 110% 0% 3.2% 0% 1.5% 4.2% 5.5% 14% 15% 0% 8.8% 17% 0%
Contains more Vitamin B1Vitamin B1 +333.3%
Contains more Vitamin B3Vitamin B3 +157.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1075%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +27.3%
Contains more Vitamin B6Vitamin B6 +103%
Contains more Vitamin KVitamin K +3400%
Contains more FolateFolate +43.8%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.16mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

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
Feijoa
2
15% 83%
Protein: 0.71 g
Fats: 0.42 g
Carbs: 15.21 g
Water: 83.28 g
Other: 0.38 g
Contains more ProteinProtein +222.5%
Contains more FatsFats +5576.2%
Contains more OtherOther +86.8%
Contains more CarbsCarbs +174.5%
Contains more WaterWater +23.2%

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
Feijoa
1
35% 19% 46%
Saturated fat: Sat. Fat 0.104 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.136 g
Contains more Mono. FatMonounsaturated fat +1710.7%
Contains more Poly. FatPolyunsaturated fat +91.9%
Contains less Sat. FatSaturated fat -99.5%

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 Feijoa
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Coconut milk Feijoa DV% diff.
Saturated fat 21.14g 0.104g 96%
Manganese 0.916mg 0.084mg 36%
Fats 23.84g 0.42g 36%
Vitamin C 2.8mg 32.9mg 33%
Copper 0.266mg 0.036mg 26%
Iron 1.64mg 0.14mg 19%
Fiber 2.2g 6.4g 17%
Phosphorus 100mg 19mg 12%
Selenium 6.2µg 11%
Calories 230kcal 61kcal 8%
Magnesium 37mg 9mg 7%
Zinc 0.67mg 0.06mg 6%
Fructose 2.95g 4%
Vitamin K 0.1µg 3.5µg 3%
Vitamin B6 0.033mg 0.067mg 3%
Protein 2.29g 0.71g 3%
Vitamin B3 0.76mg 0.295mg 3%
Carbs 5.54g 15.21g 3%
Potassium 263mg 172mg 3%
Vitamin B1 0.026mg 0.006mg 2%
Folate 16µg 23µg 2%
Choline 8.5mg 2%
Monounsaturated fat 1.014g 0.056g 2%
Polyunsaturated fat 0.261g 0.136g 1%
Vitamin B2 0mg 0.018mg 1%
Vitamin B5 0.183mg 0.233mg 1%
Sodium 15mg 3mg 1%
Net carbs 3.34g 8.81g N/A
Calcium 16mg 17mg 0%
Sugar 3.34g 8.2g N/A
Vitamin E 0.15mg 0.16mg 0%
Tryptophan 0.027mg 0.007mg 0%
Threonine 0.083mg 0.019mg 0%
Isoleucine 0.09mg 0.019mg 0%
Leucine 0.17mg 0.028mg 0%
Lysine 0.101mg 0.038mg 0%
Methionine 0.043mg 0.007mg 0%
Phenylalanine 0.116mg 0.019mg 0%
Valine 0.139mg 0.019mg 0%
Histidine 0.053mg 0.009mg 0%
Omega-3 - ALA 0.029g N/A
Omega-6 - Linoleic acid 0.107g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Feijoa
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
14%
Feijoa
Minerals Daily Need Coverage Score
42%
Coconut milk
7%
Feijoa

Comparison summary

Which food contains less Sodium?
Feijoa
Feijoa contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Feijoa
Feijoa is lower in Saturated fat (difference - 21.036g)
Which food is lower in glycemic index?
Feijoa
Feijoa is lower in glycemic index (difference - 66)
Which food is cheaper?
Feijoa
Feijoa is cheaper (difference - $2.7)
Which food is lower in Sugar?
Coconut milk
Coconut milk is lower in Sugar (difference - 4.86g)
Which food is richer in minerals?
Coconut milk
Coconut milk is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Feijoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168176/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.