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  6. Coconut milk vs. Flank steak

Coconut milk vs. Flank steak — In-Depth Nutrition Comparison

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A recap on differences between coconut milk and flank steak

  • Coconut milk is higher in manganese and copper, yet flank steak is higher in vitamin B12, selenium, vitamin B6, vitamin B3, zinc, and choline.
  • Coconut milk covers your daily saturated fat needs 89% more than flank steak.
  • Coconut milk contains 102 times more manganese than flank steak. While coconut milk contains 0.916mg of manganese, flank steak contains only 0.009mg.
  • The amount of saturated fat in flank steak is lower.
  • The glycemic index of flank steak is lower.

Food varieties used in this article are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Coconut milk vs Flank steak 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 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Contains more MagnesiumMagnesium +60.9%
Contains more CopperCopper +224.4%
Contains less SodiumSodium -73.2%
Contains more ManganeseManganese +10077.8%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +28.9%
Contains more ZincZinc +631.3%
Contains more PhosphorusPhosphorus +110%
Contains more SeleniumSelenium +374.2%
~equal in Iron ~1.74mg

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% 0% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +77.8%
Contains more Vitamin EVitamin E +153.3%
Contains more Vitamin B1Vitamin B1 +188.5%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +868.8%
Contains more Vitamin B5Vitamin B5 +197.8%
Contains more Vitamin B6Vitamin B6 +1654.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1300%
Contains more CholineCholine +1140%
~equal in Vitamin A ~0µg
~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
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more FatsFats +189.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-1283.3%
Contains more ProteinProtein +1107.9%
~equal in Water ~64.17g

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
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -83.9%
Contains more Mono. FatMonounsaturated fat +227.1%
Contains more Poly. FatPolyunsaturated fat +23.4%

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

All nutrients comparison - raw data values

Nutrient Coconut milk Flank steak DV% diff.
Saturated fat 21.14g 3.395g 81%
Vitamin B12 0µg 1.63µg 68%
Protein 2.29g 27.66g 51%
Vitamin B6 0.033mg 0.579mg 42%
Selenium 6.2µg 29.4µg 42%
Vitamin B3 0.76mg 7.363mg 41%
Manganese 0.916mg 0.009mg 39%
Zinc 0.67mg 4.9mg 38%
Cholesterol 0mg 79mg 26%
Fats 23.84g 8.23g 24%
Copper 0.266mg 0.082mg 20%
Choline 8.5mg 105.4mg 18%
Phosphorus 100mg 210mg 16%
Vitamin B2 0mg 0.133mg 10%
Fiber 2.2g 0g 9%
Vitamin B5 0.183mg 0.545mg 7%
Monounsaturated fat 1.014g 3.317g 6%
Vitamin B1 0.026mg 0.075mg 4%
Vitamin C 2.8mg 0mg 3%
Magnesium 37mg 23mg 3%
Folate 16µg 9µg 2%
Calories 230kcal 192kcal 2%
Vitamin E 0.15mg 0.38mg 2%
Sodium 15mg 56mg 2%
Potassium 263mg 339mg 2%
Carbs 5.54g 0g 2%
Iron 1.64mg 1.74mg 1%
Vitamin K 0.1µg 1.4µg 1%
Net carbs 3.34g 0g N/A
Calcium 16mg 20mg 0%
Sugar 3.34g 0g N/A
Polyunsaturated fat 0.261g 0.322g 0%
Tryptophan 0.027mg 0.182mg 0%
Threonine 0.083mg 1.105mg 0%
Isoleucine 0.09mg 1.259mg 0%
Leucine 0.17mg 2.201mg 0%
Lysine 0.101mg 2.338mg 0%
Methionine 0.043mg 0.72mg 0%
Phenylalanine 0.116mg 1.093mg 0%
Valine 0.139mg 1.372mg 0%
Histidine 0.053mg 0.883mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Flank steak
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
49%
Flank steak
Minerals Daily Need Coverage Score
42%
Coconut milk
54%
Flank steak

Comparison summary

Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 3.34g)
Which food is lower in Saturated fat?
Flank steak
Flank steak is lower in Saturated fat (difference - 17.745g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 97)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $4)
Which food is richer in minerals?
Flank steak
Flank steak is relatively richer in minerals
Which food is richer in vitamins?
Flank steak
Flank steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut milk
Coconut milk is lower in Cholesterol (difference - 79mg)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 41mg)

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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.