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  6. Coconut milk vs. Hummus

Coconut milk vs. Hummus — In-Depth Nutrition Comparison

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A recap on the differences between coconut milk and hummus

  • Hummus is higher than coconut milk in copper, folate, fiber, vitamin B6, vitamin B1, phosphorus, zinc, and iron.
  • Coconut milk covers your daily saturated fat needs 99% more than hummus.
  • The amount of saturated fat in hummus is lower.
  • The glycemic index of hummus is lower.

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

Infographic

Coconut milk vs Hummus 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%
Hummus
Hummus
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 51% 11% 20% 92% 176% 50% 75% 49% 101% 14%
Contains more PotassiumPotassium +15.4%
Contains less SodiumSodium -96%
Contains more ManganeseManganese +18.5%
Contains more SeleniumSelenium +138.5%
Contains more MagnesiumMagnesium +91.9%
Contains more CalciumCalcium +137.5%
Contains more IronIron +48.8%
Contains more CopperCopper +98.1%
Contains more ZincZinc +173.1%
Contains more PhosphorusPhosphorus +76%

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%
Hummus
Hummus
4
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% 45% 15% 11% 7.9% 46% 0% 0% 62% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +30.6%
Contains more Vitamin B5Vitamin B5 +38.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +592.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B6Vitamin B6 +506.1%
Contains more FolateFolate +418.8%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut milk Hummus DV% diff.
Saturated fat 21.14g 1.437g 90%
Copper 0.266mg 0.527mg 29%
Fats 23.84g 9.6g 22%
Polyunsaturated fat 0.261g 3.613g 22%
Folate 16µg 83µg 17%
Sodium 15mg 379mg 16%
Fiber 2.2g 6g 15%
Vitamin B1 0.026mg 0.18mg 13%
Vitamin B6 0.033mg 0.2mg 13%
Protein 2.29g 7.9g 11%
Phosphorus 100mg 176mg 11%
Zinc 0.67mg 1.83mg 11%
Iron 1.64mg 2.44mg 10%
Magnesium 37mg 71mg 8%
Monounsaturated fat 1.014g 4.039g 8%
Selenium 6.2µg 2.6µg 7%
Manganese 0.916mg 0.773mg 6%
Vitamin B2 0mg 0.064mg 5%
Calories 230kcal 166kcal 3%
Vitamin C 2.8mg 0mg 3%
Carbs 5.54g 14.29g 3%
Calcium 16mg 38mg 2%
Choline 8.5mg 2%
Vitamin E 0.15mg 1%
Potassium 263mg 228mg 1%
Vitamin B5 0.183mg 0.132mg 1%
Vitamin B3 0.76mg 0.582mg 1%
Net carbs 3.34g 8.29g N/A
Sugar 3.34g N/A
Vitamin K 0.1µg 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
Hummus
Hummus
3
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
Contains more FatsFats +148.3%
Contains more ProteinProtein +245%
Contains more CarbsCarbs +157.9%
Contains more OtherOther +128.2%
~equal in Water ~66.59g

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
Hummus
Hummus
3
16% 44% 40%
Saturated fat: Sat. Fat 1.437 g
Monounsaturated fat: Mono. Fat 4.039 g
Polyunsaturated fat: Poly. Fat 3.613 g
Contains less Sat. FatSaturated fat -93.2%
Contains more Mono. FatMonounsaturated fat +298.3%
Contains more Poly. FatPolyunsaturated fat +1284.3%

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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. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/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.