Coconut milk vs. Okra — In-Depth Nutrition Comparison
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A recap on differences between coconut milk and okra
- Coconut milk is higher in copper, iron, and selenium, yet okra is higher in vitamin K, vitamin C, vitamin B1, vitamin B6, folate, and calcium.
- Coconut milk covers your daily saturated Fat needs 106% more than okra.
- Coconut milk contains 813 times more Saturated Fat than okra. While coconut milk contains 21.14g of Saturated Fat, okra contains only 0.026g.
- The amount of saturated Fat in okra is lower.
Food varieties used in this article are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Okra, raw.
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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.
| Contains more IronIron | +164.5% |
| Contains more CopperCopper | +144% |
| Contains more ZincZinc | +15.5% |
| Contains more PhosphorusPhosphorus | +63.9% |
| Contains more ManganeseManganese | +16.2% |
| Contains more SeleniumSelenium | +785.7% |
| Contains more MagnesiumMagnesium | +54.1% |
| Contains more CalciumCalcium | +412.5% |
| Contains more PotassiumPotassium | +13.7% |
| Contains less SodiumSodium | -53.3% |
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.
| Contains more Vitamin CVitamin C | +721.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +80% |
| Contains more Vitamin B1Vitamin B1 | +669.2% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +31.6% |
| Contains more Vitamin B5Vitamin B5 | +33.9% |
| Contains more Vitamin B6Vitamin B6 | +551.5% |
| Contains more Vitamin KVitamin K | +31200% |
| Contains more FolateFolate | +275% |
| Contains more CholineCholine | +44.7% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.29 g
Fats:
23.84 g
Carbs:
5.54 g
Water:
67.62 g
Other:
0.71 g
Protein:
1.93 g
Fats:
0.19 g
Carbs:
7.45 g
Water:
89.58 g
Other:
0.85 g
| Contains more ProteinProtein | +18.7% |
| Contains more FatsFats | +12447.4% |
| Contains more CarbsCarbs | +34.5% |
| Contains more WaterWater | +32.5% |
| Contains more OtherOther | +19.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
21.14 g
Monounsaturated Fat:
Mono. Fat
1.014 g
Polyunsaturated fat:
Poly. Fat
0.261 g
Saturated Fat:
Sat. Fat
0.026 g
Monounsaturated Fat:
Mono. Fat
0.017 g
Polyunsaturated fat:
Poly. Fat
0.027 g
| Contains more Mono. FatMonounsaturated Fat | +5864.7% |
| Contains more Poly. FatPolyunsaturated fat | +866.7% |
| Contains less Sat. FatSaturated Fat | -99.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 230kcal | 33kcal |
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| Protein | 2.29g | 1.93g |
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| Fats | 23.84g | 0.19g |
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| Vitamin C | 2.8mg | 23mg |
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| Net carbs | 3.34g | 4.25g |
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| Carbs | 5.54g | 7.45g |
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| Magnesium | 37mg | 57mg |
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| Calcium | 16mg | 82mg |
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| Potassium | 263mg | 299mg |
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| Iron | 1.64mg | 0.62mg |
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| Sugar | 3.34g | 1.48g |
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| Fiber | 2.2g | 3.2g |
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| Copper | 0.266mg | 0.109mg |
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| Zinc | 0.67mg | 0.58mg |
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| Starch | 0.34g |
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| Phosphorus | 100mg | 61mg |
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| Sodium | 15mg | 7mg |
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| Vitamin A | 0IU | 716IU |
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| Vitamin A | 0µg | 36µg |
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| Vitamin E | 0.15mg | 0.27mg |
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| Manganese | 0.916mg | 0.788mg |
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| Selenium | 6.2µg | 0.7µg |
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| Vitamin B1 | 0.026mg | 0.2mg |
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| Vitamin B2 | 0mg | 0.06mg |
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| Vitamin B3 | 0.76mg | 1mg |
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| Vitamin B5 | 0.183mg | 0.245mg |
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| Vitamin B6 | 0.033mg | 0.215mg |
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| Vitamin K | 0.1µg | 31.3µg |
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| Folate | 16µg | 60µg |
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| Choline | 8.5mg | 12.3mg |
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| Saturated Fat | 21.14g | 0.026g |
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| Monounsaturated Fat | 1.014g | 0.017g |
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| Polyunsaturated fat | 0.261g | 0.027g |
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| Tryptophan | 0.027mg | 0.017mg |
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| Threonine | 0.083mg | 0.065mg |
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| Isoleucine | 0.09mg | 0.069mg |
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| Leucine | 0.17mg | 0.105mg |
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| Lysine | 0.101mg | 0.081mg |
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| Methionine | 0.043mg | 0.021mg |
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| Phenylalanine | 0.116mg | 0.065mg |
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| Valine | 0.139mg | 0.091mg |
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| Histidine | 0.053mg | 0.031mg |
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| Fructose | 0.57g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
31%
Minerals Daily Need Coverage Score
42%
30%
Comparison summary
Which food is lower in Sugar?
Okra is lower in Sugar (difference - 1.86g)
Which food contains less Sodium?
Okra contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Okra is lower in Saturated Fat (difference - 21.114g)
Which food is cheaper?
Okra is cheaper (difference - $3)
Which food is richer in vitamins?
Okra is relatively richer in vitamins
Which food is lower in glycemic index?
Coconut milk is lower in glycemic index (difference - 97)
Which food is richer in minerals?
Coconut milk is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)