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  6. Coconut milk vs. Halibut raw

Coconut milk vs. Halibut raw — In-Depth Nutrition Comparison

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A recap on the differences between coconut milk and halibut raw

  • Coconut milk is higher in manganese, copper, and iron, yet halibut raw is higher in vitamin D, selenium, vitamin B12, vitamin B6, and choline.
  • Halibut raw covers your daily vitamin D needs 183% more than coconut milk.
  • Coconut milk contains 76 times more manganese than halibut raw. While coconut milk contains 0.916mg of manganese, halibut raw contains only 0.012mg.
  • The amount of saturated fat in halibut raw is lower.
  • The glycemic index of halibut raw is lower.

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

Infographic

Coconut milk vs Halibut raw 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 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Contains more MagnesiumMagnesium +42.3%
Contains more CalciumCalcium +433.3%
Contains more IronIron +148.5%
Contains more CopperCopper +786.7%
Contains more ZincZinc +67.5%
Contains less SodiumSodium -81.3%
Contains more ManganeseManganese +7533.3%
Contains more PhosphorusPhosphorus +64%
Contains more SeleniumSelenium +488.7%
~equal in Potassium ~268mg

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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +1500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +386.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +130.8%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +97.4%
Contains more Vitamin B5Vitamin B5 +36.6%
Contains more Vitamin B6Vitamin B6 +1172.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +627.1%
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Coconut milk Halibut raw DV% diff.
Vitamin D 0IU 1097IU 137%
Vitamin D 0µg 27.4µg 137%
Saturated fat 21.14g 2.419g 85%
Selenium 6.2µg 36.5µg 55%
Vitamin B12 0µg 1µg 42%
Manganese 0.916mg 0.012mg 39%
Vitamin B6 0.033mg 0.42mg 30%
Copper 0.266mg 0.03mg 26%
Protein 2.29g 14.37g 24%
Monounsaturated fat 1.014g 8.378g 18%
Cholesterol 0mg 46mg 15%
Fats 23.84g 13.84g 15%
Iron 1.64mg 0.66mg 12%
Choline 8.5mg 61.8mg 10%
Fiber 2.2g 0g 9%
Phosphorus 100mg 164mg 9%
Polyunsaturated fat 0.261g 1.367g 7%
Vitamin B2 0mg 0.08mg 6%
Vitamin B3 0.76mg 1.5mg 5%
Folate 16µg 1µg 4%
Vitamin E 0.15mg 0.73mg 4%
Sodium 15mg 80mg 3%
Magnesium 37mg 26mg 3%
Vitamin C 2.8mg 0mg 3%
Vitamin B1 0.026mg 0.06mg 3%
Calories 230kcal 186kcal 2%
Vitamin A 0µg 14µg 2%
Zinc 0.67mg 0.4mg 2%
Carbs 5.54g 0g 2%
Vitamin B5 0.183mg 0.25mg 1%
Calcium 16mg 3mg 1%
Net carbs 3.34g 0g N/A
Potassium 263mg 268mg 0%
Sugar 3.34g 0g N/A
Vitamin K 0.1µg 0.1µg 0%
Tryptophan 0.027mg 0.161mg 0%
Threonine 0.083mg 0.63mg 0%
Isoleucine 0.09mg 0.662mg 0%
Leucine 0.17mg 1.168mg 0%
Lysine 0.101mg 1.32mg 0%
Methionine 0.043mg 0.425mg 0%
Phenylalanine 0.116mg 0.561mg 0%
Valine 0.139mg 0.74mg 0%
Histidine 0.053mg 0.423mg 0%
Omega-3 - EPA 0g 0.526g N/A
Omega-3 - DHA 0g 0.393g N/A
Omega-3 - DPA 0g 0.089g N/A

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
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more FatsFats +72.3%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +527.5%
Contains more OtherOther +114.1%
~equal in Water ~70.27g

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
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 g
Contains less Sat. FatSaturated fat -88.6%
Contains more Mono. FatMonounsaturated fat +726.2%
Contains more Poly. FatPolyunsaturated fat +423.8%

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.