Coconut milk vs. Lettuce — In-Depth Nutrition Comparison

Compare

Significant differences between coconut milk and lettuce

Coconut milk has more manganese, copper, selenium, phosphorus, and iron; however, lettuce is richer in vitamin A, vitamin K, vitamin C, and vitamin B2.
Lettuce covers your daily vitamin A needs 148% more than coconut milk.
Lettuce has 1057 times less saturated fat than coconut milk. Coconut milk has 21.14g of saturated fat, while lettuce has 0.02g.
Coconut milk has a higher glycemic index. The glycemic index of coconut milk is 97, while the glycemic index of lettuce is 32.

Specific food types used in this comparison are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Lettuce, green leaf, 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.

Coconut milk

Lettuce

Contains more MagnesiumMagnesium	+184.6%
Contains more PotassiumPotassium	+35.6%
Contains more IronIron	+90.7%
Contains more CopperCopper	+817.2%
Contains more ZincZinc	+272.2%
Contains more PhosphorusPhosphorus	+244.8%
Contains less SodiumSodium	-46.4%
Contains more ManganeseManganese	+266.4%
Contains more SeleniumSelenium	+933.3%

Contains more CalciumCalcium

+125%

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.

Coconut milk

Lettuce

Contains more Vitamin B3Vitamin B3	+102.7%
Contains more Vitamin B5Vitamin B5	+36.6%

Contains more Vitamin CVitamin C	+228.6%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+46.7%
Contains more Vitamin B1Vitamin B1	+169.2%
Contains more Vitamin B2Vitamin B2	+∞%
Contains more Vitamin B6Vitamin B6	+172.7%
Contains more Vitamin KVitamin K	+126200%
Contains more FolateFolate	+137.5%
Contains more CholineCholine	+60%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	0.1µg	126.3µg	105%
Saturated fat	21.14g	0.02g	96%
Vitamin A	0µg	370µg	41%
Fats	23.84g	0.15g	36%
Manganese	0.916mg	0.25mg	29%
Copper	0.266mg	0.029mg	26%
Calories	230kcal	15kcal	11%
Iron	1.64mg	0.86mg	10%
Selenium	6.2µg	0.6µg	10%
Phosphorus	100mg	29mg	10%
Vitamin C	2.8mg	9.2mg	7%
Folate	16µg	38µg	6%
Magnesium	37mg	13mg	6%
Vitamin B2	0mg	0.08mg	6%
Vitamin B6	0.033mg	0.09mg	4%
Vitamin B1	0.026mg	0.07mg	4%
Zinc	0.67mg	0.18mg	4%
Fiber	2.2g	1.3g	4%
Monounsaturated fat	1.014g	0.006g	3%
Protein	2.29g	1.36g	2%
Vitamin B3	0.76mg	0.375mg	2%
Potassium	263mg	194mg	2%
Calcium	16mg	36mg	2%
Sodium	15mg	28mg	1%
Choline	8.5mg	13.6mg	1%
Polyunsaturated fat	0.261g	0.082g	1%
Fructose		0.43g	1%
Carbs	5.54g	2.87g	1%
Vitamin B5	0.183mg	0.134mg	1%
Net carbs	3.34g	1.57g	N/A
Sugar	3.34g	0.78g	N/A
Vitamin E	0.15mg	0.22mg	0%
Tryptophan	0.027mg	0.009mg	0%
Threonine	0.083mg	0.059mg	0%
Isoleucine	0.09mg	0.084mg	0%
Leucine	0.17mg	0.079mg	0%
Lysine	0.101mg	0.084mg	0%
Methionine	0.043mg	0.016mg	0%
Phenylalanine	0.116mg	0.055mg	0%
Valine	0.139mg	0.07mg	0%
Histidine	0.053mg	0.022mg	0%