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Coconut milk vs. Mixed nuts — In-Depth Nutrition Comparison

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The main differences between coconut milk and mixed nuts

  • Mixed nuts are richer than coconut milk in copper, vitamin E, phosphorus, selenium, manganese, magnesium, vitamin B3, vitamin B6, and zinc.
  • Daily need coverage for copper for mixed nuts is 71% higher.
  • Coconut milk contains 2 times more saturated fat than mixed nuts. Coconut milk contains 21.14g of saturated fat, while mixed nuts contain 8.711g.
  • Mixed nuts 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 Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Coconut milk vs Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more MagnesiumMagnesium +518.9%
Contains more CalciumCalcium +631.3%
Contains more PotassiumPotassium +140.3%
Contains more IronIron +59.1%
Contains more CopperCopper +241%
Contains more ZincZinc +401.5%
Contains more PhosphorusPhosphorus +356%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +122.7%
Contains more SeleniumSelenium +446.8%

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +460%
Contains more Vitamin EVitamin E +5113.3%
Contains more Vitamin B1Vitamin B1 +626.9%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +914.3%
Contains more Vitamin B5Vitamin B5 +523%
Contains more Vitamin B6Vitamin B6 +966.7%
Contains more Vitamin KVitamin K +5600%
Contains more FolateFolate +418.8%
Contains more CholineCholine +511.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more WaterWater +3151%
Contains more ProteinProtein +775.1%
Contains more FatsFats +126.3%
Contains more CarbsCarbs +280%
Contains more OtherOther +305.6%

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -58.8%
Contains more Mono. FatMonounsaturated fat +2709.5%
Contains more Poly. FatPolyunsaturated fat +5498.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut milk Mixed nuts
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Coconut milk Mixed nuts DV% diff.
Polyunsaturated fat 0.261g 14.612g 96%
Copper 0.266mg 0.907mg 71%
Monounsaturated fat 1.014g 28.488g 69%
Saturated fat 21.14g 8.711g 56%
Phosphorus 100mg 456mg 51%
Vitamin E 0.15mg 7.82mg 51%
Selenium 6.2µg 33.9µg 50%
Manganese 0.916mg 2.04mg 49%
Fats 23.84g 53.95g 46%
Magnesium 37mg 229mg 46%
Vitamin B3 0.76mg 7.709mg 43%
Protein 2.29g 20.04g 36%
Vitamin B6 0.033mg 0.352mg 25%
Zinc 0.67mg 3.36mg 24%
Vitamin B5 0.183mg 1.14mg 19%
Calories 230kcal 607kcal 19%
Fiber 2.2g 7g 19%
Folate 16µg 83µg 17%
Vitamin B2 0mg 0.196mg 15%
Vitamin B1 0.026mg 0.189mg 14%
Iron 1.64mg 2.61mg 12%
Potassium 263mg 632mg 11%
Calcium 16mg 117mg 10%
Choline 8.5mg 52mg 8%
Vitamin K 0.1µg 5.7µg 5%
Carbs 5.54g 21.05g 5%
Vitamin C 2.8mg 0.5mg 3%
Starch 4.2g 2%
Net carbs 3.34g 14.05g N/A
Sugar 3.34g 4.15g N/A
Sodium 15mg 5mg 0%
Trans fat 0.055g N/A
Tryptophan 0.027mg 0.22mg 0%
Threonine 0.083mg 0.703mg 0%
Isoleucine 0.09mg 0.826mg 0%
Leucine 0.17mg 1.656mg 0%
Lysine 0.101mg 0.782mg 0%
Methionine 0.043mg 0.283mg 0%
Phenylalanine 0.116mg 1.182mg 0%
Valine 0.139mg 1.001mg 0%
Histidine 0.053mg 0.572mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Mixed nuts
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
5%
Coconut milk
50%
Mixed nuts
Minerals Daily Need Coverage Score
42%
Coconut milk
139%
Mixed nuts

Comparison summary

Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Mixed nuts
Mixed nuts is lower in Saturated fat (difference - 12.429g)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 73)
Which food is cheaper?
Mixed nuts
Mixed nuts is cheaper (difference - $1)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
Which food is lower in Sugar?
Coconut milk
Coconut milk is lower in Sugar (difference - 0.81g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.