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  6. Coconut milk vs. Bran raw

Coconut milk vs. Bran raw — In-Depth Nutrition Comparison

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Significant differences between coconut milk and bran raw

  • The amount of manganese, vitamin B1, phosphorus, selenium, fiber, magnesium, iron, vitamin B5, and zinc in bran raw is higher than in coconut milk.
  • Bran raw covers your daily manganese needs 205% more than coconut milk.
  • Bran raw has 16 times less saturated fat than coconut milk. Coconut milk has 21.14g of saturated fat, while bran raw has 1.328g.
  • Coconut milk has a higher glycemic index. The glycemic index of coconut milk is 97, while the glycemic index of bran raw is 56.

Specific food types used in this comparison are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Oat bran, raw.

Infographic

Coconut milk vs Bran raw 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more MagnesiumMagnesium +535.1%
Contains more CalciumCalcium +262.5%
Contains more PotassiumPotassium +115.2%
Contains more IronIron +229.9%
Contains more CopperCopper +51.5%
Contains more ZincZinc +364.2%
Contains more PhosphorusPhosphorus +634%
Contains less SodiumSodium -73.3%
Contains more ManganeseManganese +514.6%
Contains more SeleniumSelenium +629%

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 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +573.3%
Contains more Vitamin B1Vitamin B1 +4400%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +22.9%
Contains more Vitamin B5Vitamin B5 +716.4%
Contains more Vitamin B6Vitamin B6 +400%
Contains more Vitamin KVitamin K +3100%
Contains more FolateFolate +225%
Contains more CholineCholine +278.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut milk Bran raw DV% diff.
Manganese 0.916mg 5.63mg 205%
Vitamin B1 0.026mg 1.17mg 95%
Phosphorus 100mg 734mg 91%
Saturated fat 21.14g 1.328g 90%
Selenium 6.2µg 45.2µg 71%
Fiber 2.2g 15.4g 53%
Magnesium 37mg 235mg 47%
Iron 1.64mg 5.41mg 47%
Protein 2.29g 17.3g 30%
Fats 23.84g 7.03g 26%
Vitamin B5 0.183mg 1.494mg 26%
Zinc 0.67mg 3.11mg 22%
Carbs 5.54g 66.22g 20%
Polyunsaturated fat 0.261g 2.766g 17%
Vitamin B2 0mg 0.22mg 17%
Copper 0.266mg 0.403mg 15%
Vitamin B6 0.033mg 0.165mg 10%
Folate 16µg 52µg 9%
Potassium 263mg 566mg 9%
Vitamin E 0.15mg 1.01mg 6%
Calcium 16mg 58mg 4%
Choline 8.5mg 32.2mg 4%
Monounsaturated fat 1.014g 2.376g 3%
Vitamin C 2.8mg 0mg 3%
Vitamin K 0.1µg 3.2µg 3%
Calories 230kcal 246kcal 1%
Vitamin B3 0.76mg 0.934mg 1%
Net carbs 3.34g 50.82g N/A
Sugar 3.34g 1.45g N/A
Sodium 15mg 4mg 0%
Tryptophan 0.027mg 0.335mg 0%
Threonine 0.083mg 0.502mg 0%
Isoleucine 0.09mg 0.668mg 0%
Leucine 0.17mg 1.374mg 0%
Lysine 0.101mg 0.76mg 0%
Methionine 0.043mg 0.335mg 0%
Phenylalanine 0.116mg 0.908mg 0%
Valine 0.139mg 0.964mg 0%
Histidine 0.053mg 0.41mg 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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more FatsFats +239.1%
Contains more WaterWater +932.4%
Contains more ProteinProtein +655.5%
Contains more CarbsCarbs +1095.3%
Contains more OtherOther +308.5%

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -93.7%
Contains more Mono. FatMonounsaturated fat +134.3%
Contains more Poly. FatPolyunsaturated fat +959.8%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.