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  6. Coconut milk vs. Mackerel

Coconut milk vs. Mackerel — In-Depth Nutrition Comparison

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What are the differences between coconut milk and mackerel?

  • Coconut milk is higher in copper, yet mackerel is higher in vitamin B12, vitamin D, selenium, vitamin B6, phosphorus, and choline.
  • Mackerel's daily need coverage for vitamin B12 is 500% more.
  • Coconut milk has 3 times more saturated fat than mackerel. While coconut milk has 21.14g of saturated fat, mackerel has only 7.148g.
  • The glycemic index of mackerel is lower.

We used Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Fish, mackerel, salted types in this article.

Infographic

Coconut milk vs Mackerel 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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains more IronIron +17.1%
Contains more CopperCopper +166%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +62.2%
Contains more CalciumCalcium +312.5%
Contains more PotassiumPotassium +97.7%
Contains more ZincZinc +64.2%
Contains more PhosphorusPhosphorus +154%
Contains more SeleniumSelenium +1083.9%

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 0% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1486.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +334.2%
Contains more Vitamin B6Vitamin B6 +1142.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +7700%
Contains more CholineCholine +1095.3%
~equal in Folate ~15µg

All nutrients comparison - raw data values

Nutrient Coconut milk Mackerel DV% diff.
Vitamin B12 0µg 12µg 500%
Sodium 15mg 4450mg 193%
Vitamin D 0IU 1006IU 126%
Vitamin D 0µg 25.2µg 126%
Selenium 6.2µg 73.4µg 122%
Saturated fat 21.14g 7.148g 64%
Polyunsaturated fat 0.261g 6.21g 40%
Manganese 0.916mg 40%
Protein 2.29g 18.5g 32%
Cholesterol 0mg 95mg 32%
Vitamin B6 0.033mg 0.41mg 29%
Phosphorus 100mg 254mg 22%
Copper 0.266mg 0.1mg 18%
Monounsaturated fat 1.014g 8.32g 18%
Choline 8.5mg 101.6mg 17%
Vitamin B3 0.76mg 3.3mg 16%
Vitamin E 0.15mg 2.38mg 15%
Vitamin B2 0mg 0.19mg 15%
Fiber 2.2g 0g 9%
Potassium 263mg 520mg 8%
Vitamin K 0.1µg 7.8µg 6%
Vitamin A 0µg 47µg 5%
Calcium 16mg 66mg 5%
Magnesium 37mg 60mg 5%
Vitamin B5 0.183mg 4%
Calories 230kcal 305kcal 4%
Zinc 0.67mg 1.1mg 4%
Iron 1.64mg 1.4mg 3%
Vitamin C 2.8mg 0mg 3%
Carbs 5.54g 0g 2%
Fats 23.84g 25.1g 2%
Vitamin B1 0.026mg 0.02mg 1%
Net carbs 3.34g 0g N/A
Sugar 3.34g 0g N/A
Folate 16µg 15µg 0%
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%
Omega-3 - EPA 0g 1.619g N/A
Omega-3 - DHA 0g 2.965g N/A
Omega-3 - DPA 0g 0.391g 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
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +57.3%
Contains more ProteinProtein +707.9%
Contains more OtherOther +1787.3%
~equal in Fats ~25.1g

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
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains less Sat. FatSaturated fat -66.2%
Contains more Mono. FatMonounsaturated fat +720.5%
Contains more Poly. FatPolyunsaturated fat +2279.3%

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/168149/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.