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  6. Coconut milk vs. Hash browns

Coconut milk vs. Hash browns — In-Depth Nutrition Comparison

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Summary of differences between coconut milk and hash browns

  • Coconut milk has more manganese, copper, iron, and selenium; however, hash browns are higher in vitamin E, vitamin B6, vitamin B1, and vitamin K.
  • Coconut milk covers your daily need for saturated fat, 93% more than hash browns.
  • Coconut milk has 16 times more selenium than hash browns. While coconut milk has 6.2µg of selenium, hash browns have only 0.4µg.
  • Hash browns have less saturated fat.
  • The glycemic index of coconut milk is higher.

These are the specific foods used in this comparison Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Fast foods, potatoes, hash browns, round pieces or patty.

Infographic

Coconut milk vs Hash browns 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 15% 5.7% 31% 23% 33% 9.8% 42% 74% 21% 2.2%
Contains more MagnesiumMagnesium +76.2%
Contains more IronIron +173.3%
Contains more CopperCopper +166%
Contains more ZincZinc +86.1%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +479.7%
Contains more SeleniumSelenium +1450%
Contains more CalciumCalcium +18.8%
Contains more PotassiumPotassium +35%
~equal in Phosphorus ~98mg

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 18% 0% 52% 0% 34% 8.8% 34% 23% 43% 0% 25% 9% 9.7%
Contains more FolateFolate +33.3%
Contains more Vitamin CVitamin C +92.9%
Contains more Vitamin EVitamin E +1646.7%
Contains more Vitamin B1Vitamin B1 +426.9%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +141.8%
Contains more Vitamin B5Vitamin B5 +107.7%
Contains more Vitamin B6Vitamin B6 +463.6%
Contains more Vitamin KVitamin K +9800%
Contains more CholineCholine +109.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~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
3% 17% 29% 49% 2%
Protein: 2.58 g
Fats: 17.04 g
Carbs: 28.88 g
Water: 49.27 g
Other: 2.23 g
Contains more FatsFats +39.9%
Contains more WaterWater +37.2%
Contains more ProteinProtein +12.7%
Contains more CarbsCarbs +421.3%
Contains more OtherOther +214.1%

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
16% 49% 35%
Saturated fat: Sat. Fat 2.54 g
Monounsaturated fat: Mono. Fat 7.827 g
Polyunsaturated fat: Poly. Fat 5.665 g
Contains less Sat. FatSaturated fat -88%
Contains more Mono. FatMonounsaturated fat +671.9%
Contains more Poly. FatPolyunsaturated fat +2070.5%

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 Hash browns
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Coconut milk Hash browns DV% diff.
Saturated fat 21.14g 2.54g 85%
Polyunsaturated fat 0.261g 5.665g 36%
Manganese 0.916mg 0.158mg 33%
Sodium 15mg 566mg 24%
Copper 0.266mg 0.1mg 18%
Monounsaturated fat 1.014g 7.827g 17%
Vitamin E 0.15mg 2.62mg 16%
Iron 1.64mg 0.6mg 13%
Vitamin B6 0.033mg 0.186mg 12%
Selenium 6.2µg 0.4µg 11%
Starch 25.74g 11%
Fats 23.84g 17.04g 10%
Vitamin B1 0.026mg 0.137mg 9%
Carbs 5.54g 28.88g 8%
Vitamin K 0.1µg 9.9µg 8%
Vitamin B3 0.76mg 1.838mg 7%
Vitamin B5 0.183mg 0.38mg 4%
Magnesium 37mg 21mg 4%
Zinc 0.67mg 0.36mg 3%
Potassium 263mg 355mg 3%
Vitamin C 2.8mg 5.4mg 3%
Vitamin B2 0mg 0.038mg 3%
Choline 8.5mg 17.8mg 2%
Calories 230kcal 272kcal 2%
Fiber 2.2g 2.7g 2%
Protein 2.29g 2.58g 1%
Folate 16µg 12µg 1%
Net carbs 3.34g 26.18g N/A
Calcium 16mg 19mg 0%
Sugar 3.34g 0.56g N/A
Phosphorus 100mg 98mg 0%
Trans fat 0.056g N/A
Tryptophan 0.027mg 0%
Threonine 0.083mg 0%
Isoleucine 0.09mg 0%
Leucine 0.17mg 0%
Lysine 0.101mg 0%
Methionine 0.043mg 0%
Phenylalanine 0.116mg 0%
Valine 0.139mg 0%
Histidine 0.053mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.441g N/A
Omega-6 - Gamma-linoleic acid 0.03g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 5.131g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Hash browns
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
20%
Hash browns
Minerals Daily Need Coverage Score
42%
Coconut milk
26%
Hash browns

Comparison summary

Which food is lower in Sugar?
Hash browns
Hash browns is lower in Sugar (difference - 2.78g)
Which food is lower in Saturated fat?
Hash browns
Hash browns is lower in Saturated fat (difference - 18.6g)
Which food is lower in glycemic index?
Hash browns
Hash browns is lower in glycemic index (difference - 41)
Which food is cheaper?
Hash browns
Hash browns is cheaper (difference - $4)
Which food is richer in vitamins?
Hash browns
Hash browns is relatively richer in vitamins
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 551mg)
Which food is richer in minerals?
Coconut milk
Coconut milk is relatively richer in minerals
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. Hash browns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173273/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.