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  6. Coconut milk vs. Groat

Coconut milk vs. Groat — In-Depth Nutrition Comparison

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A recap on differences between coconut milk and groat

  • Groat is higher than coconut milk in copper, magnesium, vitamin B3, phosphorus, vitamin B2, fiber, vitamin B5, manganese, and zinc.
  • Coconut milk covers your daily saturated fat needs 102% more than groat.
  • The amount of saturated fat in groat is lower.
  • The glycemic index of groat is lower.

Food varieties used in this article are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Buckwheat.

Infographic

Coconut milk vs Groat 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%
Groat
Groat
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Contains more MagnesiumMagnesium +524.3%
Contains more CalciumCalcium +12.5%
Contains more PotassiumPotassium +74.9%
Contains more IronIron +34.1%
Contains more CopperCopper +313.5%
Contains more ZincZinc +258.2%
Contains more PhosphorusPhosphorus +247%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +41.9%
Contains more SeleniumSelenium +33.9%

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%
Groat
Groat
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% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +288.5%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +823.7%
Contains more Vitamin B5Vitamin B5 +573.8%
Contains more Vitamin B6Vitamin B6 +536.4%
Contains more FolateFolate +87.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut milk Groat DV% diff.
Copper 0.266mg 1.1mg 93%
Saturated fat 21.14g 0.741g 93%
Magnesium 37mg 231mg 46%
Vitamin B3 0.76mg 7.02mg 39%
Phosphorus 100mg 347mg 35%
Vitamin B2 0mg 0.425mg 33%
Fats 23.84g 3.4g 31%
Fiber 2.2g 10g 31%
Carbs 5.54g 71.5g 22%
Protein 2.29g 13.25g 22%
Vitamin B5 0.183mg 1.233mg 21%
Manganese 0.916mg 1.3mg 17%
Zinc 0.67mg 2.4mg 16%
Vitamin B6 0.033mg 0.21mg 14%
Iron 1.64mg 2.2mg 7%
Calories 230kcal 343kcal 6%
Vitamin B1 0.026mg 0.101mg 6%
Potassium 263mg 460mg 6%
Polyunsaturated fat 0.261g 1.039g 5%
Folate 16µg 30µg 4%
Selenium 6.2µg 8.3µg 4%
Vitamin C 2.8mg 0mg 3%
Choline 8.5mg 2%
Vitamin E 0.15mg 1%
Sodium 15mg 1mg 1%
Net carbs 3.34g 61.5g N/A
Calcium 16mg 18mg 0%
Sugar 3.34g N/A
Vitamin K 0.1µg 0%
Monounsaturated fat 1.014g 1.04g 0%
Tryptophan 0.027mg 0.192mg 0%
Threonine 0.083mg 0.506mg 0%
Isoleucine 0.09mg 0.498mg 0%
Leucine 0.17mg 0.832mg 0%
Lysine 0.101mg 0.672mg 0%
Methionine 0.043mg 0.172mg 0%
Phenylalanine 0.116mg 0.52mg 0%
Valine 0.139mg 0.678mg 0%
Histidine 0.053mg 0.309mg 0%

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
Groat
Groat
3
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more FatsFats +601.2%
Contains more WaterWater +593.5%
Contains more ProteinProtein +478.6%
Contains more CarbsCarbs +1190.6%
Contains more OtherOther +195.8%

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
Groat
Groat
3
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains less Sat. FatSaturated fat -96.5%
Contains more Poly. FatPolyunsaturated fat +298.1%
~equal in Monounsaturated fat ~1.04g

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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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.