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  6. Coconut milk vs. Corn raw

Coconut milk vs. Corn raw — In-Depth Nutrition Comparison

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The main differences between coconut milk and corn raw

  • Coconut milk is richer in manganese, copper, iron, and selenium, yet corn raw is richer in vitamin B1, vitamin B5, folate, and vitamin B3.
  • Daily need coverage for saturated fat for coconut milk is 104% higher.
  • Coconut milk contains 10 times more selenium than corn raw. Coconut milk contains 6.2µg of selenium, while corn raw contains 0.6µg.
  • Corn raw contains less saturated fat.
  • Corn raw has 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 Corn, sweet, yellow, raw.

Infographic

Coconut milk vs Corn 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.
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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more CalciumCalcium +700%
Contains more IronIron +215.4%
Contains more CopperCopper +392.6%
Contains more ZincZinc +45.7%
Contains more PhosphorusPhosphorus +12.4%
Contains more ManganeseManganese +462%
Contains more SeleniumSelenium +933.3%
~equal in Magnesium ~37mg
~equal in Potassium ~270mg
~equal in Sodium ~15mg

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin EVitamin E +114.3%
Contains more Vitamin CVitamin C +142.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +496.2%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +132.9%
Contains more Vitamin B5Vitamin B5 +291.8%
Contains more Vitamin B6Vitamin B6 +181.8%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +162.5%
Contains more CholineCholine +170.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut milk Corn raw DV% diff.
Saturated fat 21.14g 0.325g 95%
Fats 23.84g 1.35g 35%
Manganese 0.916mg 0.163mg 33%
Copper 0.266mg 0.054mg 24%
Iron 1.64mg 0.52mg 14%
Vitamin B5 0.183mg 0.717mg 11%
Vitamin B1 0.026mg 0.155mg 11%
Selenium 6.2µg 0.6µg 10%
Calories 230kcal 86kcal 7%
Folate 16µg 42µg 7%
Vitamin B3 0.76mg 1.77mg 6%
Vitamin B6 0.033mg 0.093mg 5%
Vitamin B2 0mg 0.055mg 4%
Carbs 5.54g 18.7g 4%
Vitamin C 2.8mg 6.8mg 4%
Choline 8.5mg 23mg 3%
Protein 2.29g 3.27g 2%
Fructose 1.94g 2%
Polyunsaturated fat 0.261g 0.487g 2%
Starch 5.7g 2%
Zinc 0.67mg 0.46mg 2%
Phosphorus 100mg 89mg 2%
Calcium 16mg 2mg 1%
Fiber 2.2g 2g 1%
Vitamin E 0.15mg 0.07mg 1%
Vitamin A 0µg 9µg 1%
Monounsaturated fat 1.014g 0.432g 1%
Net carbs 3.34g 16.7g N/A
Magnesium 37mg 37mg 0%
Potassium 263mg 270mg 0%
Sugar 3.34g 6.26g N/A
Sodium 15mg 15mg 0%
Vitamin K 0.1µg 0.3µg 0%
Tryptophan 0.027mg 0.023mg 0%
Threonine 0.083mg 0.129mg 0%
Isoleucine 0.09mg 0.129mg 0%
Leucine 0.17mg 0.348mg 0%
Lysine 0.101mg 0.137mg 0%
Methionine 0.043mg 0.067mg 0%
Phenylalanine 0.116mg 0.15mg 0%
Valine 0.139mg 0.185mg 0%
Histidine 0.053mg 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

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% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more FatsFats +1665.9%
Contains more OtherOther +12.7%
Contains more ProteinProtein +42.8%
Contains more CarbsCarbs +237.5%
Contains more WaterWater +12.5%

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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains more Mono. FatMonounsaturated fat +134.7%
Contains less Sat. FatSaturated fat -98.5%
Contains more Poly. FatPolyunsaturated fat +86.6%

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.