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  6. Coconut milk vs. Fruit salad

Coconut milk vs. Fruit salad — In-Depth Nutrition Comparison

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Significant differences between Coconut milk and Fruit salad

  • The amount of Manganese, Copper, Iron, Phosphorus, Magnesium, and Monounsaturated Fat in Coconut milk is higher than in Fruit salad.
  • Coconut milk covers your daily Saturated Fat needs 106% more than Fruit salad.
  • Fruit salad has 203 times less Monounsaturated Fat than Coconut milk. Coconut milk has 1.014g of Monounsaturated Fat, while Fruit salad has 0.005g.
  • Fruit salad contains less Saturated Fat.

Specific food types used in this comparison are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.

Infographic

Coconut milk vs Fruit salad 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.
Coconut milk
Coconut milk
9
:
1
Fruit salad
Fruit salad
Contains more Calcium +45.5%
Contains more Iron +556%
Contains more Magnesium +362.5%
Contains more Phosphorus +614.3%
Contains more Potassium +126.7%
Contains more Zinc +378.6%
Contains more Copper +432%
Contains more Manganese +506.6%
Contains less Sodium -66.7%
Coconut milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 62% 27% 43% 24% 2% 19% 89% 120% 34%
Fruit salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 6% 6% 11% 1% 4% 17% 20% 0%
Contains more Calcium +45.5%
Contains more Iron +556%
Contains more Magnesium +362.5%
Contains more Phosphorus +614.3%
Contains more Potassium +126.7%
Contains more Zinc +378.6%
Contains more Copper +432%
Contains more Manganese +506.6%
Contains less Sodium -66.7%

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.
Coconut milk
Coconut milk
7
:
3
Fruit salad
Fruit salad
Contains more Vitamin B1 +136.4%
Contains more Vitamin B3 +113.5%
Contains more Vitamin B5 +245.3%
Contains more Vitamin B6 +22.2%
Contains more Folate +433.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +17.9%
Contains more Vitamin B2 +∞%
Coconut milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 10% 7% 0% 15% 11% 8% 12% 0% 1%
Fruit salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 0% 0% 11% 3% 4% 7% 4% 7% 3% 0% 0%
Contains more Vitamin B1 +136.4%
Contains more Vitamin B3 +113.5%
Contains more Vitamin B5 +245.3%
Contains more Vitamin B6 +22.2%
Contains more Folate +433.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +17.9%
Contains more Vitamin B2 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut milk
Coconut milk
3
:
2
Fruit salad
Fruit salad
Contains more Protein +349%
Contains more Fats +79366.7%
Contains more Other +173.1%
Contains more Carbs +135.6%
Contains more Water +27.4%
Coconut milk
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Fruit salad
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more Protein +349%
Contains more Fats +79366.7%
Contains more Other +173.1%
Contains more Carbs +135.6%
Contains more Water +27.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut milk
Coconut milk
2
:
1
Fruit salad
Fruit salad
Contains more Monounsaturated Fat +20180%
Contains more Polyunsaturated fat +2272.7%
Contains less Saturated Fat -100%
Coconut milk
94% 5%
Saturated Fat: 21.14 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 0.261 g
Fruit salad
20% 25% 55%
Saturated Fat: 0.004 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.011 g
Contains more Monounsaturated Fat +20180%
Contains more Polyunsaturated fat +2272.7%
Contains less Saturated Fat -100%

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 Fruit salad
Lower in Sugar ok
Lower in Sodium 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 Equal

All nutrients comparison - raw data values

Nutrient Coconut milk Fruit salad Opinion
Net carbs 3.34g 12.05g Fruit salad
Protein 2.29g 0.51g Coconut milk
Fats 23.84g 0.03g Coconut milk
Carbs 5.54g 13.05g Fruit salad
Calories 230kcal 50kcal Coconut milk
Sugar 3.34g Fruit salad
Fiber 2.2g 1g Coconut milk
Calcium 16mg 11mg Coconut milk
Iron 1.64mg 0.25mg Coconut milk
Magnesium 37mg 8mg Coconut milk
Phosphorus 100mg 14mg Coconut milk
Potassium 263mg 116mg Coconut milk
Sodium 15mg 5mg Fruit salad
Zinc 0.67mg 0.14mg Coconut milk
Copper 0.266mg 0.05mg Coconut milk
Manganese 0.916mg 0.151mg Coconut milk
Selenium 6.2µg Coconut milk
Vitamin A 0IU 600IU Fruit salad
Vitamin A RAE 0µg 30µg Fruit salad
Vitamin E 0.15mg Coconut milk
Vitamin C 2.8mg 3.3mg Fruit salad
Vitamin B1 0.026mg 0.011mg Coconut milk
Vitamin B2 0mg 0.014mg Fruit salad
Vitamin B3 0.76mg 0.356mg Coconut milk
Vitamin B5 0.183mg 0.053mg Coconut milk
Vitamin B6 0.033mg 0.027mg Coconut milk
Folate 16µg 3µg Coconut milk
Vitamin K 0.1µg Coconut milk
Tryptophan 0.027mg Coconut milk
Threonine 0.083mg Coconut milk
Isoleucine 0.09mg Coconut milk
Leucine 0.17mg Coconut milk
Lysine 0.101mg Coconut milk
Methionine 0.043mg Coconut milk
Phenylalanine 0.116mg Coconut milk
Valine 0.139mg Coconut milk
Histidine 0.053mg Coconut milk
Saturated Fat 21.14g 0.004g Fruit salad
Monounsaturated Fat 1.014g 0.005g Coconut milk
Polyunsaturated fat 0.261g 0.011g Coconut milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Fruit salad
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
6%
Fruit salad
Minerals Daily Need Coverage Score
42%
Coconut milk
8%
Fruit salad

Comparison summary

Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 3.34g)
Which food contains less Sodium?
Fruit salad
Fruit salad contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 21.136g)
Which food is lower in glycemic index?
Fruit salad
Fruit salad is lower in glycemic index (difference - 43)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $4)
Which food is richer in minerals?
Coconut milk
Coconut milk is relatively richer in minerals
Which food is richer in vitamins?
Coconut milk
Coconut milk is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.