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  6. Coconut milk vs. Mulberry

Coconut milk vs. Mulberry — In-Depth Nutrition Comparison

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What are the differences between coconut milk and mulberries?

  • Coconut milk is higher in copper, selenium, and phosphorus, yet mulberries are higher in vitamin C, vitamin B2, and vitamin K.
  • Coconut milk's daily need coverage for saturated fat is 106% more.
  • Coconut milk has 10 times more selenium than mulberries. While coconut milk has 6.2µg of selenium, mulberries have only 0.6µg.
  • The amount of saturated fat in mulberries is lower.
  • The glycemic index of mulberries is lower.

We used Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Mulberries, raw types in this article.

Infographic

Coconut milk vs Mulberry 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 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
Contains more MagnesiumMagnesium +105.6%
Contains more PotassiumPotassium +35.6%
Contains more CopperCopper +343.3%
Contains more ZincZinc +458.3%
Contains more PhosphorusPhosphorus +163.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +933.3%
Contains more CalciumCalcium +143.8%
Contains more IronIron +12.8%
Contains less SodiumSodium -33.3%

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 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
Contains more Vitamin B3Vitamin B3 +22.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +166.7%
Contains more Vitamin CVitamin C +1200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +480%
Contains more Vitamin B1Vitamin B1 +11.5%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B6Vitamin B6 +51.5%
Contains more Vitamin KVitamin K +7700%
Contains more CholineCholine +44.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut milk Mulberry DV% diff.
Saturated fat 21.14g 0.027g 96%
Manganese 0.916mg 40%
Vitamin C 2.8mg 36.4mg 37%
Fats 23.84g 0.39g 36%
Copper 0.266mg 0.06mg 23%
Selenium 6.2µg 0.6µg 10%
Calories 230kcal 43kcal 9%
Phosphorus 100mg 38mg 9%
Vitamin B2 0mg 0.101mg 8%
Vitamin K 0.1µg 7.8µg 6%
Vitamin E 0.15mg 0.87mg 5%
Magnesium 37mg 18mg 5%
Zinc 0.67mg 0.12mg 5%
Vitamin B5 0.183mg 4%
Iron 1.64mg 1.85mg 3%
Folate 16µg 6µg 3%
Protein 2.29g 1.44g 2%
Calcium 16mg 39mg 2%
Potassium 263mg 194mg 2%
Monounsaturated fat 1.014g 0.041g 2%
Fiber 2.2g 1.7g 2%
Vitamin B3 0.76mg 0.62mg 1%
Vitamin B6 0.033mg 0.05mg 1%
Choline 8.5mg 12.3mg 1%
Carbs 5.54g 9.8g 1%
Net carbs 3.34g 8.1g N/A
Sugar 3.34g 8.1g N/A
Sodium 15mg 10mg 0%
Vitamin A 0µg 1µg 0%
Vitamin B1 0.026mg 0.029mg 0%
Polyunsaturated fat 0.261g 0.207g 0%
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%

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
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more ProteinProtein +59%
Contains more FatsFats +6012.8%
Contains more CarbsCarbs +76.9%
Contains more WaterWater +29.7%
~equal in Other ~0.69g

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
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 g
Contains more Mono. FatMonounsaturated fat +2373.2%
Contains more Poly. FatPolyunsaturated fat +26.1%
Contains less Sat. FatSaturated fat -99.9%

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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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.