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Coconut milk vs. Sardine — In-Depth Nutrition Comparison

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A recap on differences between coconut milk and sardine

  • Coconut milk is higher in manganese, yet sardine is higher in vitamin B12, selenium, phosphorus, calcium, vitamin D, vitamin B3, and vitamin B2.
  • Sardine covers your daily vitamin B12 needs 373% more than coconut milk.
  • Coconut milk contains 14 times more saturated fat than sardine. While coconut milk contains 21.14g of saturated fat, sardine contains only 1.528g.
  • The glycemic index of sardine is lower.

Food varieties used in this article are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Coconut milk vs Sardine 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains more CopperCopper +43%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +748.1%
Contains more CalciumCalcium +2287.5%
Contains more PotassiumPotassium +51%
Contains more IronIron +78%
Contains more ZincZinc +95.5%
Contains more PhosphorusPhosphorus +390%
Contains more SeleniumSelenium +750%
~equal in Magnesium ~39mg

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%
Sardine
11
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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +60%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1260%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +207.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +590.1%
Contains more Vitamin B5Vitamin B5 +250.8%
Contains more Vitamin B6Vitamin B6 +406.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2500%
Contains more CholineCholine +782.4%

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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more FatsFats +108.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +13.4%
Contains more ProteinProtein +975.1%
Contains more OtherOther +508.5%

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% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated fat -92.8%
Contains more Mono. FatMonounsaturated fat +281.6%
Contains more Poly. FatPolyunsaturated fat +1872.4%

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

All nutrients comparison - raw data values

Nutrient Coconut milk Sardine DV% diff.
Vitamin B12 0µg 8.94µg 373%
Saturated fat 21.14g 1.528g 89%
Selenium 6.2µg 52.7µg 85%
Phosphorus 100mg 490mg 56%
Cholesterol 0mg 142mg 47%
Protein 2.29g 24.62g 45%
Calcium 16mg 382mg 37%
Manganese 0.916mg 0.108mg 35%
Polyunsaturated fat 0.261g 5.148g 33%
Vitamin B3 0.76mg 5.245mg 28%
Vitamin D 0µg 4.8µg 24%
Vitamin D 0IU 193IU 24%
Fats 23.84g 11.45g 19%
Vitamin B2 0mg 0.227mg 17%
Iron 1.64mg 2.92mg 16%
Vitamin E 0.15mg 2.04mg 13%
Sodium 15mg 307mg 13%
Choline 8.5mg 75mg 12%
Vitamin B6 0.033mg 0.167mg 10%
Copper 0.266mg 0.186mg 9%
Fiber 2.2g 0g 9%
Vitamin B5 0.183mg 0.642mg 9%
Monounsaturated fat 1.014g 3.869g 7%
Zinc 0.67mg 1.31mg 6%
Vitamin B1 0.026mg 0.08mg 5%
Vitamin A 0µg 32µg 4%
Potassium 263mg 397mg 4%
Vitamin C 2.8mg 0mg 3%
Carbs 5.54g 0g 2%
Vitamin K 0.1µg 2.6µg 2%
Folate 16µg 10µg 2%
Calories 230kcal 208kcal 1%
Net carbs 3.34g 0g N/A
Magnesium 37mg 39mg 0%
Sugar 3.34g 0g N/A
Tryptophan 0.027mg 0.276mg 0%
Threonine 0.083mg 1.079mg 0%
Isoleucine 0.09mg 1.134mg 0%
Leucine 0.17mg 2.001mg 0%
Lysine 0.101mg 2.26mg 0%
Methionine 0.043mg 0.729mg 0%
Phenylalanine 0.116mg 0.961mg 0%
Valine 0.139mg 1.268mg 0%
Histidine 0.053mg 0.725mg 0%
Omega-3 - EPA 0g 0.473g N/A
Omega-3 - DHA 0g 0.509g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Sardine
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
119%
Sardine
Minerals Daily Need Coverage Score
42%
Coconut milk
94%
Sardine

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 3.34g)
Which food is lower in Saturated fat?
Sardine
Sardine is lower in Saturated fat (difference - 19.612g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 97)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut milk
Coconut milk is lower in Cholesterol (difference - 142mg)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 292mg)
Which food is cheaper?
Coconut milk
Coconut milk is cheaper (difference - $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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.