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  6. Coconut milk vs. Heart of palm

Coconut milk vs. Heart of palm — In-Depth Nutrition Comparison

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How are coconut milk and heart of palm different?

  • Coconut milk is higher in selenium and magnesium; however, heart of palm is richer in vitamin B6, potassium, copper, zinc, vitamin B2, vitamin C, and phosphorus.
  • Daily need coverage for saturated fat for coconut milk is 105% higher.
  • Coconut milk contains 9 times more selenium than heart of palm. While coconut milk contains 6.2µg of selenium, heart of palm contains only 0.7µg.
  • Heart of palm has less saturated fat.
  • Heart of palm has a lower glycemic index (32) than coconut milk (97).

Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Hearts of palm, raw are the varieties used in this article.

Infographic

Coconut milk vs Heart of palm 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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +270%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +785.7%
Contains more CalciumCalcium +12.5%
Contains more PotassiumPotassium +586.7%
Contains more CopperCopper +142.1%
Contains more ZincZinc +456.7%
Contains more PhosphorusPhosphorus +40%
~equal in Iron ~1.69mg
~equal in Sodium ~14mg

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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +185.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +233.3%
Contains more Vitamin B1Vitamin B1 +92.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +18.4%
Contains more Vitamin B6Vitamin B6 +2354.5%
Contains more FolateFolate +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut milk Heart of palm DV% diff.
Saturated fat 21.14g 0.046g 96%
Vitamin B6 0.033mg 0.81mg 60%
Potassium 263mg 1806mg 45%
Copper 0.266mg 0.644mg 42%
Manganese 0.916mg 40%
Fats 23.84g 0.2g 36%
Zinc 0.67mg 3.73mg 28%
Vitamin B2 0mg 0.18mg 14%
Selenium 6.2µg 0.7µg 10%
Carbs 5.54g 25.61g 7%
Phosphorus 100mg 140mg 6%
Calories 230kcal 115kcal 6%
Magnesium 37mg 10mg 6%
Vitamin C 2.8mg 8mg 6%
Vitamin B5 0.183mg 4%
Fiber 2.2g 1.5g 3%
Monounsaturated fat 1.014g 0.005g 3%
Folate 16µg 24µg 2%
Choline 8.5mg 0mg 2%
Vitamin B1 0.026mg 0.05mg 2%
Vitamin E 0.15mg 0.5mg 2%
Protein 2.29g 2.7g 1%
Iron 1.64mg 1.69mg 1%
Polyunsaturated fat 0.261g 0.089g 1%
Vitamin B3 0.76mg 0.9mg 1%
Net carbs 3.34g 24.11g N/A
Calcium 16mg 18mg 0%
Sugar 3.34g 17.16g N/A
Sodium 15mg 14mg 0%
Vitamin A 0µg 3µg 0%
Vitamin K 0.1µg 0µg 0%
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%

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% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more FatsFats +11820%
Contains more ProteinProtein +17.9%
Contains more CarbsCarbs +362.3%
Contains more OtherOther +180.3%
~equal in Water ~69.5g

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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +20180%
Contains more Poly. FatPolyunsaturated fat +193.3%
Contains less Sat. FatSaturated fat -99.8%

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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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.