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Coconut milk vs. Garlic — In-Depth Nutrition Comparison

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Important differences between coconut milk and garlic

  • Coconut milk has less vitamin B6, manganese, vitamin C, calcium, selenium, vitamin B1, vitamin B2, vitamin B5, and phosphorus.
  • Coconut milk's daily need coverage for saturated fat is 105% more.
  • Garlic is lower in saturated fat.
  • Coconut milk has a higher glycemic index than garlic.

The food varieties used in the comparison are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Garlic, raw.

Infographic

Coconut milk vs Garlic 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%
Garlic
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Contains more MagnesiumMagnesium +48%
Contains less SodiumSodium -11.8%
Contains more CalciumCalcium +1031.3%
Contains more PotassiumPotassium +52.5%
Contains more CopperCopper +12.4%
Contains more ZincZinc +73.1%
Contains more PhosphorusPhosphorus +53%
Contains more ManganeseManganese +82.5%
Contains more SeleniumSelenium +129%
~equal in Iron ~1.7mg

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%
Garlic
7
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
Contains more Vitamin EVitamin E +87.5%
Contains more FolateFolate +433.3%
Contains more Vitamin CVitamin C +1014.3%
Contains more Vitamin B1Vitamin B1 +669.2%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +225.7%
Contains more Vitamin B6Vitamin B6 +3642.4%
Contains more Vitamin KVitamin K +1600%
Contains more CholineCholine +172.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.7mg
~equal in Vitamin B12 ~0µg

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
Garlic
3
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more FatsFats +4668%
Contains more WaterWater +15.4%
Contains more ProteinProtein +177.7%
Contains more CarbsCarbs +496.8%
Contains more OtherOther +111.3%

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
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Contains more Mono. FatMonounsaturated fat +9118.2%
Contains less Sat. FatSaturated fat -99.6%
~equal in Polyunsaturated fat ~0.249g

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 Garlic
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 Sodium ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Coconut milk Garlic DV% diff.
Saturated fat 21.14g 0.089g 96%
Vitamin B6 0.033mg 1.235mg 92%
Fats 23.84g 0.5g 36%
Manganese 0.916mg 1.672mg 33%
Vitamin C 2.8mg 31.2mg 32%
Calcium 16mg 181mg 17%
Vitamin B1 0.026mg 0.2mg 15%
Selenium 6.2µg 14.2µg 15%
Carbs 5.54g 33.06g 9%
Phosphorus 100mg 153mg 8%
Vitamin B5 0.183mg 0.596mg 8%
Vitamin B2 0mg 0.11mg 8%
Protein 2.29g 6.36g 8%
Calories 230kcal 149kcal 4%
Zinc 0.67mg 1.16mg 4%
Potassium 263mg 401mg 4%
Copper 0.266mg 0.299mg 4%
Monounsaturated fat 1.014g 0.011g 3%
Folate 16µg 3µg 3%
Magnesium 37mg 25mg 3%
Choline 8.5mg 23.2mg 3%
Iron 1.64mg 1.7mg 1%
Vitamin K 0.1µg 1.7µg 1%
Net carbs 3.34g 30.96g N/A
Sugar 3.34g 1g N/A
Fiber 2.2g 2.1g 0%
Sodium 15mg 17mg 0%
Vitamin E 0.15mg 0.08mg 0%
Vitamin B3 0.76mg 0.7mg 0%
Polyunsaturated fat 0.261g 0.249g 0%
Tryptophan 0.027mg 0.066mg 0%
Threonine 0.083mg 0.157mg 0%
Isoleucine 0.09mg 0.217mg 0%
Leucine 0.17mg 0.308mg 0%
Lysine 0.101mg 0.273mg 0%
Methionine 0.043mg 0.076mg 0%
Phenylalanine 0.116mg 0.183mg 0%
Valine 0.139mg 0.291mg 0%
Histidine 0.053mg 0.113mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Garlic
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
41%
Garlic
Minerals Daily Need Coverage Score
42%
Coconut milk
67%
Garlic

Comparison summary

Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 2.34g)
Which food is lower in Saturated fat?
Garlic
Garlic is lower in Saturated fat (difference - 21.051g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 67)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $3.4)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food is richer in vitamins?
Garlic
Garlic is relatively richer in vitamins
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 2mg)
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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.