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  6. Coconut milk vs. Okra

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 A, vitamin B6, and folate.
  • Coconut milk covers your daily saturated fat needs 106% more than okra.
  • Coconut milk contains 9 times more selenium than okra. While coconut milk contains 6.2µg of selenium, okra contains only 0.7µg.
  • 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.

Infographic

Coconut milk vs Okra 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%
Okra
Okra
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 25% 26% 23% 36% 16% 26% 0.91% 103% 3.8%
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.
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%
Okra
Okra
11
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 77% 12% 5.4% 0% 50% 14% 19% 15% 50% 0% 78% 45% 6.7%
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
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut milk Okra DV% diff.
Saturated fat 21.14g 0.026g 96%
Fats 23.84g 0.19g 36%
Vitamin K 0.1µg 31.3µg 26%
Vitamin C 2.8mg 23mg 22%
Copper 0.266mg 0.109mg 17%
Vitamin B1 0.026mg 0.2mg 15%
Vitamin B6 0.033mg 0.215mg 14%
Iron 1.64mg 0.62mg 13%
Folate 16µg 60µg 11%
Selenium 6.2µg 0.7µg 10%
Calories 230kcal 33kcal 10%
Calcium 16mg 82mg 7%
Manganese 0.916mg 0.788mg 6%
Phosphorus 100mg 61mg 6%
Magnesium 37mg 57mg 5%
Vitamin B2 0mg 0.06mg 5%
Fiber 2.2g 3.2g 4%
Vitamin A 0µg 36µg 4%
Polyunsaturated fat 0.261g 0.027g 2%
Monounsaturated fat 1.014g 0.017g 2%
Vitamin B3 0.76mg 1mg 2%
Carbs 5.54g 7.45g 1%
Vitamin E 0.15mg 0.27mg 1%
Choline 8.5mg 12.3mg 1%
Fructose 0.57g 1%
Zinc 0.67mg 0.58mg 1%
Protein 2.29g 1.93g 1%
Vitamin B5 0.183mg 0.245mg 1%
Potassium 263mg 299mg 1%
Net carbs 3.34g 4.25g N/A
Sugar 3.34g 1.48g N/A
Starch 0.34g 0%
Sodium 15mg 7mg 0%
Tryptophan 0.027mg 0.017mg 0%
Threonine 0.083mg 0.065mg 0%
Isoleucine 0.09mg 0.069mg 0%
Leucine 0.17mg 0.105mg 0%
Lysine 0.101mg 0.081mg 0%
Methionine 0.043mg 0.021mg 0%
Phenylalanine 0.116mg 0.065mg 0%
Valine 0.139mg 0.091mg 0%
Histidine 0.053mg 0.031mg 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
Okra
Okra
3
2% 7% 90%
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
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Okra
Okra
1
37% 24% 39%
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%

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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. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/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.