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Coconut milk vs. Mackerel — In-Depth Nutrition Comparison

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The main differences between coconut milk and mackerel

  • Coconut milk is richer in manganese and copper, yet mackerel is richer in vitamin B12, selenium, vitamin B3, vitamin B6, vitamin B2, and phosphorus.
  • Daily need coverage for vitamin B12 for mackerel is 792% higher.
  • Coconut milk contains 46 times more manganese than mackerel. Coconut milk contains 0.916mg of manganese, while mackerel contains 0.02mg.
  • Mackerel contains less saturated fat.
  • Mackerel has 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 Fish, mackerel, Atlantic, cooked, dry heat.

Infographic

Coconut milk vs Mackerel 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Contains more CopperCopper +183%
Contains less SodiumSodium -81.9%
Contains more ManganeseManganese +4480%
Contains more MagnesiumMagnesium +162.2%
Contains more PotassiumPotassium +52.5%
Contains more ZincZinc +40.3%
Contains more PhosphorusPhosphorus +178%
Contains more SeleniumSelenium +732.3%
~equal in Calcium ~15mg
~equal in Iron ~1.57mg

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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
Contains more Vitamin CVitamin C +600%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +700%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +511.5%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +801.3%
Contains more Vitamin B5Vitamin B5 +441%
Contains more Vitamin B6Vitamin B6 +1293.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

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
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more FatsFats +33.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +26.9%
Contains more ProteinProtein +941.5%
Contains more OtherOther +614.1%

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
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains less Sat. FatSaturated fat -80.2%
Contains more Mono. FatMonounsaturated fat +590.9%
Contains more Poly. FatPolyunsaturated fat +1547.5%

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

All nutrients comparison - raw data values

Nutrient Coconut milk Mackerel DV% diff.
Vitamin B12 0µg 19µg 792%
Selenium 6.2µg 51.6µg 83%
Saturated fat 21.14g 4.176g 77%
Protein 2.29g 23.85g 43%
Manganese 0.916mg 0.02mg 39%
Vitamin B3 0.76mg 6.85mg 38%
Vitamin B6 0.033mg 0.46mg 33%
Vitamin B2 0mg 0.412mg 32%
Polyunsaturated fat 0.261g 4.3g 27%
Cholesterol 0mg 75mg 25%
Phosphorus 100mg 278mg 25%
Copper 0.266mg 0.094mg 19%
Vitamin B5 0.183mg 0.99mg 16%
Monounsaturated fat 1.014g 7.006g 15%
Magnesium 37mg 97mg 14%
Vitamin B1 0.026mg 0.159mg 11%
Fats 23.84g 17.81g 9%
Fiber 2.2g 0g 9%
Vitamin A 0µg 54µg 6%
Potassium 263mg 401mg 4%
Folate 16µg 2µg 4%
Sodium 15mg 83mg 3%
Vitamin C 2.8mg 0.4mg 3%
Choline 8.5mg 2%
Calories 230kcal 262kcal 2%
Carbs 5.54g 0g 2%
Zinc 0.67mg 0.94mg 2%
Vitamin E 0.15mg 1%
Iron 1.64mg 1.57mg 1%
Net carbs 3.34g 0g N/A
Calcium 16mg 15mg 0%
Sugar 3.34g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.027mg 0.267mg 0%
Threonine 0.083mg 1.045mg 0%
Isoleucine 0.09mg 1.099mg 0%
Leucine 0.17mg 1.938mg 0%
Lysine 0.101mg 2.19mg 0%
Methionine 0.043mg 0.706mg 0%
Phenylalanine 0.116mg 0.931mg 0%
Valine 0.139mg 1.228mg 0%
Histidine 0.053mg 0.702mg 0%
Omega-3 - EPA 0g 0.504g N/A
Omega-3 - DHA 0g 0.699g N/A
Omega-3 - DPA 0g 0.106g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Mackerel
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
217%
Mackerel
Minerals Daily Need Coverage Score
42%
Coconut milk
64%
Mackerel

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 3.34g)
Which food is lower in Saturated fat?
Mackerel
Mackerel is lower in Saturated fat (difference - 16.964g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 97)
Which food is lower in Cholesterol?
Coconut milk
Coconut milk is lower in Cholesterol (difference - 75mg)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 68mg)
Which food is cheaper?
Coconut milk
Coconut milk is cheaper (difference - $3)
Which food is richer in minerals?
?
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.
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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.