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Coconut milk vs. Olive — In-Depth Nutrition Comparison

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Significant differences between coconut milk and olive

  • Coconut milk has more manganese, phosphorus, selenium, magnesium, and potassium; however, olive is richer in iron, vitamin E, and vitamin A.
  • Coconut milk covers your daily saturated fat needs 99% more than olive.
  • Olive has 46 times less manganese than coconut milk. Coconut milk has 0.916mg of manganese, while olive has 0.02mg.
  • Olive contains less saturated fat.

Specific food types used in this comparison are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Olives, ripe, canned (small-extra large).

Infographic

Coconut milk vs Olive 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%
Olive
Olive
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +825%
Contains more PotassiumPotassium +3187.5%
Contains more ZincZinc +204.5%
Contains more PhosphorusPhosphorus +3233.3%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +4480%
Contains more SeleniumSelenium +588.9%
Contains more CalciumCalcium +450%
Contains more IronIron +101.2%
~equal in Copper ~0.251mg

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%
Olive
Olive
4
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin CVitamin C +211.1%
Contains more Vitamin B1Vitamin B1 +766.7%
Contains more Vitamin B3Vitamin B3 +1954.1%
Contains more Vitamin B5Vitamin B5 +1120%
Contains more Vitamin B6Vitamin B6 +266.7%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1000%
Contains more Vitamin KVitamin K +1300%
Contains more CholineCholine +21.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut milk Olive DV% diff.
Saturated fat 21.14g 1.415g 90%
Manganese 0.916mg 0.02mg 39%
Sodium 15mg 735mg 31%
Iron 1.64mg 3.3mg 21%
Fats 23.84g 10.68g 20%
Monounsaturated fat 1.014g 7.888g 17%
Phosphorus 100mg 3mg 14%
Selenium 6.2µg 0.9µg 10%
Vitamin E 0.15mg 1.65mg 10%
Magnesium 37mg 4mg 8%
Potassium 263mg 8mg 8%
Calcium 16mg 88mg 7%
Calories 230kcal 115kcal 6%
Vitamin B3 0.76mg 0.037mg 5%
Zinc 0.67mg 0.22mg 4%
Polyunsaturated fat 0.261g 0.911g 4%
Fiber 2.2g 3.2g 4%
Folate 16µg 0µg 4%
Protein 2.29g 0.84g 3%
Vitamin B5 0.183mg 0.015mg 3%
Vitamin A 0µg 20µg 2%
Vitamin B1 0.026mg 0.003mg 2%
Vitamin B6 0.033mg 0.009mg 2%
Copper 0.266mg 0.251mg 2%
Vitamin C 2.8mg 0.9mg 2%
Vitamin K 0.1µg 1.4µg 1%
Carbs 5.54g 6.26g 0%
Net carbs 3.34g 3.06g N/A
Sugar 3.34g 0g N/A
Choline 8.5mg 10.3mg 0%
Tryptophan 0.027mg 0%
Threonine 0.083mg 0.026mg 0%
Isoleucine 0.09mg 0.031mg 0%
Leucine 0.17mg 0.05mg 0%
Lysine 0.101mg 0.032mg 0%
Methionine 0.043mg 0.012mg 0%
Phenylalanine 0.116mg 0.029mg 0%
Valine 0.139mg 0.038mg 0%
Histidine 0.053mg 0.023mg 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
Olive
Olive
3
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +172.6%
Contains more FatsFats +123.2%
Contains more CarbsCarbs +13%
Contains more WaterWater +18.3%
Contains more OtherOther +214.1%

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
Olive
Olive
3
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated fat -93.3%
Contains more Mono. FatMonounsaturated fat +677.9%
Contains more Poly. FatPolyunsaturated fat +249%

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.