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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.
  • Coconut milk has a higher glycemic index than nutmeg.

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.
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%
Nutmeg
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 55% 31% 114% 342% 59% 91% 2.1% 378% 8.7%
Contains more SeleniumSelenium +287.5%
Contains more MagnesiumMagnesium +394.6%
Contains more CalciumCalcium +1050%
Contains more PotassiumPotassium +33.1%
Contains more IronIron +85.4%
Contains more CopperCopper +286.1%
Contains more ZincZinc +220.9%
Contains more PhosphorusPhosphorus +113%
Contains more ManganeseManganese +216.6%
~equal in Sodium ~16mg

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%
Nutmeg
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 10% 1.7% 0% 0% 87% 13% 24% 0% 37% 0% 0% 57% 4.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1230.8%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +70.9%
Contains more Vitamin B6Vitamin B6 +384.8%
Contains more FolateFolate +375%
~equal in Vitamin C ~3mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~8.8mg

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
Nutmeg
4
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 WaterWater +985.4%
Contains more ProteinProtein +155%
Contains more FatsFats +52.3%
Contains more CarbsCarbs +789.7%
Contains more OtherOther +228.2%

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
Nutmeg
2
88% 11%
Saturated fat: Sat. Fat 25.94 g
Monounsaturated fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 g
Contains less Sat. FatSaturated fat -18.5%
Contains more Mono. FatMonounsaturated fat +217.6%
Contains more Poly. FatPolyunsaturated 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 DV% diff.
Manganese 0.916mg 2.9mg 86%
Copper 0.266mg 1.027mg 85%
Fiber 2.2g 20.8g 74%
Magnesium 37mg 183mg 35%
Vitamin B1 0.026mg 0.346mg 27%
Saturated fat 21.14g 25.94g 22%
Fats 23.84g 36.31g 19%
Iron 1.64mg 3.04mg 18%
Calcium 16mg 184mg 17%
Phosphorus 100mg 213mg 16%
Folate 16µg 76µg 15%
Calories 230kcal 525kcal 15%
Carbs 5.54g 49.29g 15%
Zinc 0.67mg 2.15mg 13%
Vitamin B6 0.033mg 0.16mg 10%
Selenium 6.2µg 1.6µg 8%
Protein 2.29g 5.84g 7%
Monounsaturated fat 1.014g 3.22g 6%
Vitamin B2 0mg 0.057mg 4%
Vitamin B5 0.183mg 4%
Potassium 263mg 350mg 3%
Vitamin B3 0.76mg 1.299mg 3%
Polyunsaturated fat 0.261g 0.35g 1%
Vitamin A 0µg 5µg 1%
Vitamin E 0.15mg 0mg 1%
Vitamin C 2.8mg 3mg 0%
Net carbs 3.34g 28.49g N/A
Sugar 3.34g 2.99g N/A
Sodium 15mg 16mg 0%
Vitamin K 0.1µg 0µg 0%
Choline 8.5mg 8.8mg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Nutmeg
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
18%
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.