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.
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.29 g
Fats:
23.84 g
Carbs:
5.54 g
Water:
67.62 g
Other:
0.71 g
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
Saturated fat:
Sat. Fat
21.14 g
Monounsaturated fat:
Mono. Fat
1.014 g
Polyunsaturated fat:
Poly. Fat
0.261 g
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
31%
Minerals Daily Need Coverage Score
42%
109%
Comparison summary
Which food is lower in Sugar?
Groat is lower in Sugar (difference - 3.34g)
Which food contains less Sodium?
Groat contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Groat is lower in Saturated fat (difference - 20.399g)
Which food is lower in glycemic index?
Groat is lower in glycemic index (difference - 43)
Which food is cheaper?
Groat is cheaper (difference - $1.4)
Which food is richer in minerals?
Groat is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.