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Coconut milk vs. Nachos — In-Depth Nutrition Comparison

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A recap on differences between coconut milk and nachos

  • Coconut milk is higher in manganese, copper, and iron, yet nachos are higher in vitamin E, vitamin K, vitamin B6, phosphorus, and vitamin B2.
  • Coconut milk covers your daily saturated fat needs 95% more than nachos.
  • Coconut milk contains 5 times more manganese than nachos. While coconut milk contains 0.916mg of manganese, nachos contain only 0.187mg.
  • The amount of saturated fat in nachos is lower.
  • The glycemic index of nachos is lower.

Food varieties used in this article are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Fast foods, nachos, with cheese.

Infographic

Coconut milk vs Nachos 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%
Nachos
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 19% 32% 28% 21% 23% 85% 41% 24% 47%
Contains more IronIron +118.7%
Contains more CopperCopper +315.6%
Contains less SodiumSodium -95.2%
Contains more ManganeseManganese +389.8%
Contains more MagnesiumMagnesium +13.5%
Contains more CalciumCalcium +293.8%
Contains more PotassiumPotassium +37.6%
Contains more ZincZinc +28.4%
Contains more PhosphorusPhosphorus +98%
Contains more SeleniumSelenium +38.7%

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%
Nachos
9
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 3.7% 1.7% 82% 0% 31% 31% 12% 23% 50% 8.8% 48% 7.5% 14%
Contains more Vitamin CVitamin C +154.5%
Contains more Vitamin B3Vitamin B3 +20.6%
Contains more FolateFolate +60%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2620%
Contains more Vitamin B1Vitamin B1 +373.1%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +107.7%
Contains more Vitamin B6Vitamin B6 +551.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +19200%
Contains more CholineCholine +210.6%
~equal in Vitamin D ~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
Nachos
3
4% 22% 35% 37% 2%
Protein: 4.32 g
Fats: 21.5 g
Carbs: 34.91 g
Water: 37.4 g
Other: 1.87 g
Contains more WaterWater +80.8%
Contains more ProteinProtein +88.6%
Contains more CarbsCarbs +530.1%
Contains more OtherOther +163.4%
~equal in Fats ~21.5g

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
Nachos
3
10% 66% 24%
Saturated fat: Sat. Fat 2.173 g
Monounsaturated fat: Mono. Fat 14.02 g
Polyunsaturated fat: Poly. Fat 5.04 g
Contains less Sat. FatSaturated fat -89.7%
Contains more Mono. FatMonounsaturated fat +1282.6%
Contains more Poly. FatPolyunsaturated fat +1831%

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 Nachos
Lower in Sugar 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 Cholesterol ok
Lower in Sodium ok

All nutrients comparison - raw data values

Nutrient Coconut milk Nachos DV% diff.
Saturated fat 21.14g 2.173g 86%
Monounsaturated fat 1.014g 14.02g 33%
Manganese 0.916mg 0.187mg 32%
Polyunsaturated fat 0.261g 5.04g 32%
Vitamin E 0.15mg 4.08mg 26%
Copper 0.266mg 0.064mg 22%
Vitamin K 0.1µg 19.3µg 16%
Phosphorus 100mg 198mg 14%
Vitamin B6 0.033mg 0.215mg 14%
Sodium 15mg 313mg 13%
Starch 28.33g 12%
Iron 1.64mg 0.75mg 11%
Carbs 5.54g 34.91g 10%
Vitamin B2 0mg 0.133mg 10%
Vitamin B1 0.026mg 0.123mg 8%
Calories 230kcal 343kcal 6%
Calcium 16mg 63mg 5%
Protein 2.29g 4.32g 4%
Fiber 2.2g 3.2g 4%
Vitamin B5 0.183mg 0.38mg 4%
Fats 23.84g 21.5g 4%
Selenium 6.2µg 8.6µg 4%
Vitamin B12 0µg 0.07µg 3%
Potassium 263mg 362mg 3%
Choline 8.5mg 26.4mg 3%
Folate 16µg 10µg 2%
Vitamin C 2.8mg 1.1mg 2%
Zinc 0.67mg 0.86mg 2%
Vitamin B3 0.76mg 0.63mg 1%
Vitamin A 0µg 5µg 1%
Magnesium 37mg 42mg 1%
Cholesterol 0mg 3mg 1%
Net carbs 3.34g 31.71g N/A
Sugar 3.34g 2.17g N/A
Trans fat 0.058g N/A
Tryptophan 0.027mg 0.042mg 0%
Threonine 0.083mg 0.156mg 0%
Isoleucine 0.09mg 0.187mg 0%
Leucine 0.17mg 0.521mg 0%
Lysine 0.101mg 0.156mg 0%
Methionine 0.043mg 0.094mg 0%
Phenylalanine 0.116mg 0.229mg 0%
Valine 0.139mg 0.25mg 0%
Histidine 0.053mg 0.135mg 0%
Omega-3 - ALA 0.617g N/A
Omega-6 - Gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.011g N/A
Omega-6 - Linoleic acid 4.343g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Nachos
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
24%
Nachos
Minerals Daily Need Coverage Score
42%
Coconut milk
35%
Nachos

Comparison summary

Which food is lower in Sugar?
Nachos
Nachos is lower in Sugar (difference - 1.17g)
Which food is lower in Saturated fat?
Nachos
Nachos is lower in Saturated fat (difference - 18.967g)
Which food is lower in glycemic index?
Nachos
Nachos is lower in glycemic index (difference - 22)
Which food is cheaper?
Nachos
Nachos is cheaper (difference - $4)
Which food is richer in minerals?
Nachos
Nachos is relatively richer in minerals
Which food is richer in vitamins?
Nachos
Nachos is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut milk
Coconut milk is lower in Cholesterol (difference - 3mg)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 298mg)

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. Nachos - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170291/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.