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  6. Coconut milk vs. Nectarine

Coconut milk vs. Nectarine — In-Depth Nutrition Comparison

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How are coconut milk and nectarine different?

  • Coconut milk is richer in manganese, copper, iron, selenium, phosphorus, and magnesium, while nectarine is higher in vitamin A.
  • Coconut milk covers your daily need for saturated fat, 106% more than nectarine.
  • Nectarine is lower in saturated fat.
  • Coconut milk has a higher glycemic index (97) than nectarine (43).

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

Infographic

Coconut milk vs Nectarine 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 6.4% 1.8% 18% 11% 29% 4.6% 11% 0% 7% 0%
Contains more MagnesiumMagnesium +311.1%
Contains more CalciumCalcium +166.7%
Contains more PotassiumPotassium +30.8%
Contains more IronIron +485.7%
Contains more CopperCopper +209.3%
Contains more ZincZinc +294.1%
Contains more PhosphorusPhosphorus +284.6%
Contains more ManganeseManganese +1596.3%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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 18% 5.7% 15% 0% 8.5% 6.2% 21% 11% 5.8% 0% 5.5% 3.8% 3.4%
Contains more Vitamin B6Vitamin B6 +32%
Contains more FolateFolate +220%
Contains more CholineCholine +37.1%
Contains more Vitamin CVitamin C +92.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +413.3%
Contains more Vitamin B1Vitamin B1 +30.8%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +48%
Contains more Vitamin KVitamin K +2100%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.185mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut milk Nectarine DV% diff.
Saturated fat 21.14g 0.025g 96%
Manganese 0.916mg 0.054mg 37%
Fats 23.84g 0.32g 36%
Copper 0.266mg 0.086mg 20%
Iron 1.64mg 0.28mg 17%
Phosphorus 100mg 26mg 11%
Selenium 6.2µg 0µg 11%
Calories 230kcal 44kcal 9%
Magnesium 37mg 9mg 7%
Zinc 0.67mg 0.17mg 5%
Vitamin E 0.15mg 0.77mg 4%
Folate 16µg 5µg 3%
Vitamin C 2.8mg 5.4mg 3%
Monounsaturated fat 1.014g 0.088g 2%
Vitamin K 0.1µg 2.2µg 2%
Vitamin B3 0.76mg 1.125mg 2%
Vitamin B2 0mg 0.027mg 2%
Protein 2.29g 1.06g 2%
Fructose 1.37g 2%
Vitamin A 0µg 17µg 2%
Potassium 263mg 201mg 2%
Fiber 2.2g 1.7g 2%
Carbs 5.54g 10.55g 2%
Polyunsaturated fat 0.261g 0.113g 1%
Sodium 15mg 0mg 1%
Calcium 16mg 6mg 1%
Vitamin B1 0.026mg 0.034mg 1%
Vitamin B6 0.033mg 0.025mg 1%
Net carbs 3.34g 8.85g N/A
Sugar 3.34g 7.89g N/A
Starch 0.07g 0%
Vitamin B5 0.183mg 0.185mg 0%
Choline 8.5mg 6.2mg 0%
Tryptophan 0.027mg 0.005mg 0%
Threonine 0.083mg 0.009mg 0%
Isoleucine 0.09mg 0.009mg 0%
Leucine 0.17mg 0.014mg 0%
Lysine 0.101mg 0.016mg 0%
Methionine 0.043mg 0.006mg 0%
Phenylalanine 0.116mg 0.021mg 0%
Valine 0.139mg 0.013mg 0%
Histidine 0.053mg 0.008mg 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
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
Contains more ProteinProtein +116%
Contains more FatsFats +7350%
Contains more OtherOther +47.9%
Contains more CarbsCarbs +90.4%
Contains more WaterWater +29.5%

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
11% 39% 50%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +1052.3%
Contains more Poly. FatPolyunsaturated fat +131%
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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.