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  6. Coconut milk vs. Nutmeg

Coconut milk vs. Nutmeg — In-Depth Nutrition Comparison

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Important differences between Coconut milk and Nutmeg

  • Coconut milk has less Manganese, Copper, Fiber, Magnesium, Vitamin B1, Iron, Calcium, Phosphorus, and Folate.
  • Nutmeg's daily need coverage for Manganese is 86% more.

The food varieties used in the comparison are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Spices, nutmeg, ground.

Infographic

Coconut milk vs Nutmeg 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.
Coconut milk
Coconut milk
2
:
8
Nutmeg
Nutmeg
Contains more Selenium +287.5%
Contains more Calcium +1050%
Contains more Iron +85.4%
Contains more Magnesium +394.6%
Contains more Phosphorus +113%
Contains more Potassium +33.1%
Contains more Zinc +220.9%
Contains more Copper +286.1%
Contains more Manganese +216.6%
Equal in Sodium - 16
Coconut milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 62% 27% 43% 24% 2% 19% 89% 120% 34%
Nutmeg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 56% 114% 131% 92% 31% 3% 59% 343% 379% 9%
Contains more Selenium +287.5%
Contains more Calcium +1050%
Contains more Iron +85.4%
Contains more Magnesium +394.6%
Contains more Phosphorus +113%
Contains more Potassium +33.1%
Contains more Zinc +220.9%
Contains more Copper +286.1%
Contains more Manganese +216.6%
Equal in Sodium - 16

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.
Coconut milk
Coconut milk
3
:
7
Nutmeg
Nutmeg
Contains more Vitamin E +∞%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1230.8%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +70.9%
Contains more Vitamin B6 +384.8%
Contains more Folate +375%
Equal in Vitamin C - 3
Coconut milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 10% 7% 0% 15% 11% 8% 12% 0% 1%
Nutmeg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 0% 0% 10% 87% 14% 25% 0% 37% 57% 0% 0%
Contains more Vitamin E +∞%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1230.8%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +70.9%
Contains more Vitamin B6 +384.8%
Contains more Folate +375%
Equal in Vitamin C - 3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut milk
Coconut milk
1
:
4
Nutmeg
Nutmeg
Contains more Water +985.4%
Contains more Protein +155%
Contains more Fats +52.3%
Contains more Carbs +789.7%
Contains more Other +228.2%
Coconut milk
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Nutmeg
6% 36% 49% 6% 2%
Protein: 5.84 g
Fats: 36.31 g
Carbs: 49.29 g
Water: 6.23 g
Other: 2.33 g
Contains more Water +985.4%
Contains more Protein +155%
Contains more Fats +52.3%
Contains more Carbs +789.7%
Contains more Other +228.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut milk
Coconut milk
1
:
2
Nutmeg
Nutmeg
Contains less Saturated Fat -18.5%
Contains more Monounsaturated Fat +217.6%
Contains more Polyunsaturated fat +34.1%
Coconut milk
94% 5%
Saturated Fat: 21.14 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 0.261 g
Nutmeg
88% 11%
Saturated Fat: 25.94 g
Monounsaturated Fat: 3.22 g
Polyunsaturated fat: 0.35 g
Contains less Saturated Fat -18.5%
Contains more Monounsaturated Fat +217.6%
Contains more Polyunsaturated fat +34.1%

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 Nutmeg
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Coconut milk Nutmeg Opinion
Net carbs 3.34g 28.49g Nutmeg
Protein 2.29g 5.84g Nutmeg
Fats 23.84g 36.31g Nutmeg
Carbs 5.54g 49.29g Nutmeg
Calories 230kcal 525kcal Nutmeg
Sugar 3.34g 2.99g Nutmeg
Fiber 2.2g 20.8g Nutmeg
Calcium 16mg 184mg Nutmeg
Iron 1.64mg 3.04mg Nutmeg
Magnesium 37mg 183mg Nutmeg
Phosphorus 100mg 213mg Nutmeg
Potassium 263mg 350mg Nutmeg
Sodium 15mg 16mg Coconut milk
Zinc 0.67mg 2.15mg Nutmeg
Copper 0.266mg 1.027mg Nutmeg
Manganese 0.916mg 2.9mg Nutmeg
Selenium 6.2µg 1.6µg Coconut milk
Vitamin A 0IU 102IU Nutmeg
Vitamin A RAE 0µg 5µg Nutmeg
Vitamin E 0.15mg 0mg Coconut milk
Vitamin C 2.8mg 3mg Nutmeg
Vitamin B1 0.026mg 0.346mg Nutmeg
Vitamin B2 0mg 0.057mg Nutmeg
Vitamin B3 0.76mg 1.299mg Nutmeg
Vitamin B5 0.183mg Coconut milk
Vitamin B6 0.033mg 0.16mg Nutmeg
Folate 16µg 76µg Nutmeg
Vitamin K 0.1µg 0µg Coconut milk
Tryptophan 0.027mg Coconut milk
Threonine 0.083mg Coconut milk
Isoleucine 0.09mg Coconut milk
Leucine 0.17mg Coconut milk
Lysine 0.101mg Coconut milk
Methionine 0.043mg Coconut milk
Phenylalanine 0.116mg Coconut milk
Valine 0.139mg Coconut milk
Histidine 0.053mg Coconut milk
Saturated Fat 21.14g 25.94g Coconut milk
Monounsaturated Fat 1.014g 3.22g Nutmeg
Polyunsaturated fat 0.261g 0.35g Nutmeg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Nutmeg
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
20%
Nutmeg
Minerals Daily Need Coverage Score
42%
Coconut milk
121%
Nutmeg

Comparison summary

Which food is lower in Sugar?
Nutmeg
Nutmeg is lower in Sugar (difference - 0.35g)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 97)
Which food is richer in minerals?
Nutmeg
Nutmeg is relatively richer in minerals
Which food is richer in vitamins?
Nutmeg
Nutmeg is relatively richer in vitamins
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Coconut milk
Coconut milk is lower in Saturated Fat (difference - 4.8g)
Which food is cheaper?
Coconut milk
Coconut milk is cheaper (difference - $2)
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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/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.