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  6. Coconut milk vs. Fruit preserves

Coconut milk vs. Fruit preserves — In-Depth Nutrition Comparison

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The main differences between coconut milk and fruit preserves

  • Coconut milk is richer in manganese, copper, iron, phosphorus, magnesium, selenium, and zinc, yet fruit preserves are richer in vitamin C and vitamin B2.
  • Daily need coverage for saturated fat for coconut milk is 106% higher.
  • Coconut milk contains 23 times more manganese than fruit preserves. Coconut milk contains 0.916mg of manganese, while fruit preserves contain 0.04mg.
  • Fruit preserves contain less saturated fat.
  • Fruit preserves have a lower glycemic index than coconut milk.

Food types used in this article are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Jams and preserves.

Infographic

Coconut milk vs Fruit preserves infographic
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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.
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 2.9% 6% 6.8% 18% 33% 1.6% 8.1% 4.2% 5.2% 11%
Contains more MagnesiumMagnesium +825%
Contains more PotassiumPotassium +241.6%
Contains more IronIron +234.7%
Contains more CopperCopper +166%
Contains more ZincZinc +1016.7%
Contains more PhosphorusPhosphorus +426.3%
Contains less SodiumSodium -53.1%
Contains more ManganeseManganese +2190%
Contains more SeleniumSelenium +210%
Contains more CalciumCalcium +25%

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 29% 0% 2.4% 0% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3% 5.6%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin B1Vitamin B1 +62.5%
Contains more Vitamin B3Vitamin B3 +2011.1%
Contains more Vitamin B5Vitamin B5 +815%
Contains more Vitamin B6Vitamin B6 +65%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +45.5%
Contains more Vitamin CVitamin C +214.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more CholineCholine +20%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut milk Fruit preserves DV% diff.
Saturated fat 21.14g 0.01g 96%
Manganese 0.916mg 0.04mg 38%
Fats 23.84g 0.07g 37%
Carbs 5.54g 68.86g 21%
Copper 0.266mg 0.1mg 18%
Iron 1.64mg 0.49mg 14%
Phosphorus 100mg 19mg 12%
Magnesium 37mg 4mg 8%
Selenium 6.2µg 2µg 8%
Vitamin C 2.8mg 8.8mg 7%
Vitamin B2 0mg 0.076mg 6%
Zinc 0.67mg 0.06mg 6%
Vitamin B3 0.76mg 0.036mg 5%
Potassium 263mg 77mg 5%
Protein 2.29g 0.37g 4%
Fiber 2.2g 1.1g 4%
Vitamin B5 0.183mg 0.02mg 3%
Monounsaturated fat 1.014g 0.038g 2%
Polyunsaturated fat 0.261g 0g 2%
Calories 230kcal 278kcal 2%
Vitamin B6 0.033mg 0.02mg 1%
Folate 16µg 11µg 1%
Vitamin B1 0.026mg 0.016mg 1%
Sodium 15mg 32mg 1%
Net carbs 3.34g 67.76g N/A
Calcium 16mg 20mg 0%
Sugar 3.34g 48.5g N/A
Vitamin E 0.15mg 0.12mg 0%
Vitamin K 0.1µg 0µg 0%
Choline 8.5mg 10.2mg 0%
Tryptophan 0.027mg 0.008mg 0%
Threonine 0.083mg 0.023mg 0%
Isoleucine 0.09mg 0.017mg 0%
Leucine 0.17mg 0.037mg 0%
Lysine 0.101mg 0.03mg 0%
Methionine 0.043mg 0.001mg 0%
Phenylalanine 0.116mg 0.021mg 0%
Valine 0.139mg 0.021mg 0%
Histidine 0.053mg 0.014mg 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
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 g
Contains more ProteinProtein +518.9%
Contains more FatsFats +33957.1%
Contains more WaterWater +121.9%
Contains more OtherOther +208.7%
Contains more CarbsCarbs +1143%

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
21% 79%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Mono. FatMonounsaturated fat +2568.4%
Contains more Poly. FatPolyunsaturated fat +∞%
Contains less Sat. FatSaturated fat -100%

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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. Fruit preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.