Coconut milk vs. Mashed potato — In-Depth Nutrition Comparison

Compare

What are the main differences between coconut milk and mashed potato?

Coconut milk is richer in manganese, copper, iron, selenium, phosphorus, and magnesium, while mashed potato is higher in vitamin B6.
Coconut milk's daily need coverage for saturated fat is 103% higher.
Mashed potato has 9 times less manganese than coconut milk. Coconut milk has 0.916mg of manganese, while mashed potato has 0.098mg.
Mashed potato is lower in saturated fat.

We used Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Fast foods, potato, mashed types in this comparison.

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

Mashed potato

Contains more MagnesiumMagnesium	+146.7%
Contains more IronIron	+429%
Contains more CopperCopper	+660%
Contains more ZincZinc	+204.5%
Contains more PhosphorusPhosphorus	+69.5%
Contains less SodiumSodium	-95.1%
Contains more ManganeseManganese	+834.7%
Contains more SeleniumSelenium	+675%

Contains more CalciumCalcium

+12.5%

~equal in Potassium ~286mg

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

Mashed potato

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+73.3%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more FolateFolate	+77.8%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+180%
Contains more Vitamin B2Vitamin B2	+∞%
Contains more Vitamin B3Vitamin B3	+42.1%
Contains more Vitamin B6Vitamin B6	+263.6%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+5800%
Contains more CholineCholine	+57.6%

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	21.14g	0.577g	93%
Manganese	0.916mg	0.098mg	36%
Fats	23.84g	2.82g	32%
Copper	0.266mg	0.035mg	26%
Iron	1.64mg	0.31mg	17%
Sodium	15mg	306mg	13%
Selenium	6.2µg	0.8µg	10%
Calories	230kcal	89kcal	7%
Polyunsaturated fat	0.261g	1.342g	7%
Vitamin B6	0.033mg	0.12mg	7%
Phosphorus	100mg	59mg	6%
Vitamin K	0.1µg	5.9µg	5%
Magnesium	37mg	15mg	5%
Vitamin A	0µg	43µg	5%
Starch		12.1g	5%
Vitamin B5	0.183mg		4%
Zinc	0.67mg	0.22mg	4%
Fiber	2.2g	1.3g	4%
Vitamin B12	0µg	0.07µg	3%
Vitamin C	2.8mg	0mg	3%
Carbs	5.54g	14.65g	3%
Vitamin E	0.15mg	0.42mg	2%
Folate	16µg	9µg	2%
Vitamin B3	0.76mg	1.08mg	2%
Choline	8.5mg	13.4mg	1%
Monounsaturated fat	1.014g	0.72g	1%
Protein	2.29g	1.65g	1%
Vitamin B2	0mg	0.015mg	1%
Vitamin B1	0.026mg	0.015mg	1%
Potassium	263mg	286mg	1%
Net carbs	3.34g	13.35g	N/A
Calcium	16mg	18mg	0%
Sugar	3.34g	0.5g	N/A
Trans fat		0.105g	N/A
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%
Fructose		0.2g	0%
Omega-3 - EPA	0g	0.001g	N/A
Omega-3 - ALA		0.174g	N/A
Omega-3 - DPA	0g	0.001g	N/A
Omega-6 - Eicosadienoic acid		0.001g	N/A
Omega-6 - Linoleic acid		1.146g	N/A