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  6. Coconut milk vs. Mussels

Coconut milk vs. Mussels — In-Depth Nutrition Comparison

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Important differences between coconut milk and mussels

  • Coconut milk has less vitamin B12, manganese, selenium, iron, vitamin B2, phosphorus, vitamin B1, and zinc.
  • Mussels's daily need coverage for vitamin B12 is 1000% more.
  • Coconut milk has 25 times more saturated fat than mussels. Coconut milk has 21.14g of saturated fat, while mussels has 0.85g.
  • Coconut milk has a higher glycemic index than mussels.

The food varieties used in the comparison are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Mollusks, mussel, blue, cooked, moist heat.

Infographic

Coconut milk vs Mussels 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% 9.9% 24% 252% 50% 73% 122% 48% 887% 489%
Contains more CopperCopper +78.5%
Contains less SodiumSodium -95.9%
Contains more CalciumCalcium +106.3%
Contains more IronIron +309.8%
Contains more ZincZinc +298.5%
Contains more PhosphorusPhosphorus +185%
Contains more ManganeseManganese +642.4%
Contains more SeleniumSelenium +1345.2%
~equal in Magnesium ~37mg
~equal in Potassium ~268mg

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 45% 30% 0% 0% 75% 97% 56% 57% 23% 3000% 0% 57% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +385.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1053.8%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +294.7%
Contains more Vitamin B5Vitamin B5 +419.1%
Contains more Vitamin B6Vitamin B6 +203%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +375%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Coconut milk Mussels DV% diff.
Vitamin B12 0µg 24µg 1000%
Manganese 0.916mg 6.8mg 256%
Selenium 6.2µg 89.6µg 152%
Saturated fat 21.14g 0.85g 92%
Iron 1.64mg 6.72mg 64%
Protein 2.29g 23.8g 43%
Vitamin B2 0mg 0.42mg 32%
Fats 23.84g 4.48g 30%
Phosphorus 100mg 285mg 26%
Vitamin B1 0.026mg 0.3mg 23%
Cholesterol 0mg 56mg 19%
Zinc 0.67mg 2.67mg 18%
Folate 16µg 76µg 15%
Sodium 15mg 369mg 15%
Vitamin B5 0.183mg 0.95mg 15%
Vitamin B3 0.76mg 3mg 14%
Copper 0.266mg 0.149mg 13%
Vitamin C 2.8mg 13.6mg 12%
Vitamin A 0µg 91µg 10%
Fiber 2.2g 0g 9%
Polyunsaturated fat 0.261g 1.212g 6%
Vitamin B6 0.033mg 0.1mg 5%
Calories 230kcal 172kcal 3%
Choline 8.5mg 2%
Calcium 16mg 33mg 2%
Vitamin E 0.15mg 1%
Carbs 5.54g 7.39g 1%
Net carbs 3.34g 7.39g N/A
Magnesium 37mg 37mg 0%
Potassium 263mg 268mg 0%
Sugar 3.34g N/A
Vitamin K 0.1µg 0%
Monounsaturated fat 1.014g 1.014g 0%
Tryptophan 0.027mg 0.267mg 0%
Threonine 0.083mg 1.025mg 0%
Isoleucine 0.09mg 1.036mg 0%
Leucine 0.17mg 1.676mg 0%
Lysine 0.101mg 1.779mg 0%
Methionine 0.043mg 0.537mg 0%
Phenylalanine 0.116mg 0.853mg 0%
Valine 0.139mg 1.04mg 0%
Histidine 0.053mg 0.457mg 0%
Omega-3 - EPA 0g 0.276g N/A
Omega-3 - DHA 0g 0.506g N/A
Omega-3 - DPA 0g 0.044g 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
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 g
Contains more FatsFats +432.1%
Contains more ProteinProtein +939.3%
Contains more CarbsCarbs +33.4%
Contains more OtherOther +347.9%
~equal in Water ~61.15g

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
28% 33% 39%
Saturated fat: Sat. Fat 0.85 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 1.212 g
Contains less Sat. FatSaturated fat -96%
Contains more Poly. FatPolyunsaturated fat +364.4%
~equal in Monounsaturated fat ~1.014g

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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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.