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Coconut milk vs. Oats — In-Depth Nutrition Comparison

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A recap on differences between coconut milk and oats

  • Oats are higher than coconut milk in manganese, vitamin B1, phosphorus, copper, iron, fiber, magnesium, zinc, and vitamin B5.
  • Oats cover your daily manganese needs 174% more than coconut milk.
  • Coconut milk contains 17 times more saturated fat than oats. While coconut milk contains 21.14g of saturated fat, oats contain only 1.217g.
  • The glycemic index of oats is lower.

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

Infographic

Coconut milk vs Oats 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%
Oats
Oats
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%
Oats
Oats
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 ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut milk Oats DV% diff.
Manganese 0.916mg 4.916mg 174%
Saturated fat 21.14g 1.217g 91%
Vitamin B1 0.026mg 0.763mg 61%
Phosphorus 100mg 523mg 60%
Copper 0.266mg 0.626mg 40%
Iron 1.64mg 4.72mg 39%
Fiber 2.2g 10.6g 34%
Magnesium 37mg 177mg 33%
Zinc 0.67mg 3.97mg 30%
Protein 2.29g 16.89g 29%
Fats 23.84g 6.9g 26%
Vitamin B5 0.183mg 1.349mg 23%
Carbs 5.54g 66.27g 20%
Polyunsaturated fat 0.261g 2.535g 15%
Vitamin B2 0mg 0.139mg 11%
Selenium 6.2µg 11%
Folate 16µg 56µg 10%
Calories 230kcal 389kcal 8%
Vitamin B6 0.033mg 0.119mg 7%
Potassium 263mg 429mg 5%
Calcium 16mg 54mg 4%
Monounsaturated fat 1.014g 2.178g 3%
Vitamin C 2.8mg 0mg 3%
Choline 8.5mg 2%
Sodium 15mg 2mg 1%
Vitamin E 0.15mg 1%
Vitamin B3 0.76mg 0.961mg 1%
Net carbs 3.34g 55.67g N/A
Sugar 3.34g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.027mg 0.234mg 0%
Threonine 0.083mg 0.575mg 0%
Isoleucine 0.09mg 0.694mg 0%
Leucine 0.17mg 1.284mg 0%
Lysine 0.101mg 0.701mg 0%
Methionine 0.043mg 0.312mg 0%
Phenylalanine 0.116mg 0.895mg 0%
Valine 0.139mg 0.937mg 0%
Histidine 0.053mg 0.405mg 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
Oats
Oats
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
Oats
Oats
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%

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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. Oats - 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.