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Coconut milk vs. Oat — In-Depth Nutrition Comparison

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A recap on differences between Coconut milk and Oat

  • Oat is higher than Coconut milk in Manganese, Vitamin B1, Phosphorus, Copper, Iron, Fiber, Magnesium, Zinc, and Vitamin B5.
  • Oat covers your daily Manganese needs 174% more than Coconut milk.
  • Coconut milk contains 17 times more Saturated Fat than Oat. While Coconut milk contains 21.14g of Saturated Fat, Oat contains only 1.217g.

Food varieties used in this article are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Oats.

Infographic

Coconut milk vs Oat 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%
Oat
Oat
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +378.4%
Contains more CalciumCalcium +237.5%
Contains more PotassiumPotassium +63.1%
Contains more IronIron +187.8%
Contains more CopperCopper +135.3%
Contains more ZincZinc +492.5%
Contains more PhosphorusPhosphorus +423%
Contains less SodiumSodium -86.7%
Contains more ManganeseManganese +436.7%

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%
Oat
Oat
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% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +2834.6%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +26.4%
Contains more Vitamin B5Vitamin B5 +637.2%
Contains more Vitamin B6Vitamin B6 +260.6%
Contains more FolateFolate +250%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~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
Oat
Oat
3
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more FatsFats +245.5%
Contains more WaterWater +722.6%
Contains more ProteinProtein +637.6%
Contains more CarbsCarbs +1096.2%
Contains more OtherOther +142.3%

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
Oat
Oat
3
21% 37% 43%
Saturated Fat: Sat. Fat 1.217 g
Monounsaturated Fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains less Sat. FatSaturated Fat -94.2%
Contains more Mono. FatMonounsaturated Fat +114.8%
Contains more Poly. FatPolyunsaturated fat +871.3%

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

All nutrients comparison - raw data values

Nutrient Coconut milk Oat Opinion
Calories 230kcal 389kcal Oat
Protein 2.29g 16.89g Oat
Fats 23.84g 6.9g Coconut milk
Vitamin C 2.8mg 0mg Coconut milk
Net carbs 3.34g 55.67g Oat
Carbs 5.54g 66.27g Oat
Magnesium 37mg 177mg Oat
Calcium 16mg 54mg Oat
Potassium 263mg 429mg Oat
Iron 1.64mg 4.72mg Oat
Sugar 3.34g Oat
Fiber 2.2g 10.6g Oat
Copper 0.266mg 0.626mg Oat
Zinc 0.67mg 3.97mg Oat
Phosphorus 100mg 523mg Oat
Sodium 15mg 2mg Oat
Vitamin E 0.15mg Coconut milk
Manganese 0.916mg 4.916mg Oat
Selenium 6.2µg Coconut milk
Vitamin B1 0.026mg 0.763mg Oat
Vitamin B2 0mg 0.139mg Oat
Vitamin B3 0.76mg 0.961mg Oat
Vitamin B5 0.183mg 1.349mg Oat
Vitamin B6 0.033mg 0.119mg Oat
Vitamin K 0.1µg Coconut milk
Folate 16µg 56µg Oat
Choline 8.5mg Coconut milk
Saturated Fat 21.14g 1.217g Oat
Monounsaturated Fat 1.014g 2.178g Oat
Polyunsaturated fat 0.261g 2.535g Oat
Tryptophan 0.027mg 0.234mg Oat
Threonine 0.083mg 0.575mg Oat
Isoleucine 0.09mg 0.694mg Oat
Leucine 0.17mg 1.284mg Oat
Lysine 0.101mg 0.701mg Oat
Methionine 0.043mg 0.312mg Oat
Phenylalanine 0.116mg 0.895mg Oat
Valine 0.139mg 0.937mg Oat
Histidine 0.053mg 0.405mg Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Oat
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
30%
Oat
Minerals Daily Need Coverage Score
42%
Coconut milk
154%
Oat

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 3.34g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 19.923g)
Which food is lower in glycemic index?
Oat
Oat is lower in glycemic index (difference - 38)
Which food is cheaper?
Oat
Oat is cheaper (difference - $3.4)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.