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  6. Coconut milk vs. Onion

Coconut milk vs. Onion — In-Depth Nutrition Comparison

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How are Coconut milk and Onion different?

  • Coconut milk is higher in Manganese, Copper, Iron, Selenium, Phosphorus, and Magnesium, however, Onion is richer in Vitamin B6, and Vitamin C.
  • Daily need coverage for Saturated Fat from Coconut milk is 105% higher.
  • Coconut milk contains 12 times more Selenium than Onion. While Coconut milk contains 6.2µg of Selenium, Onion contains only 0.5µg.
  • Onion has less Saturated Fat.

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

Infographic

Coconut milk vs Onion 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%
Onion
Onion
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +270%
Contains more PotassiumPotassium +80.1%
Contains more IronIron +681%
Contains more CopperCopper +582.1%
Contains more ZincZinc +294.1%
Contains more PhosphorusPhosphorus +244.8%
Contains more ManganeseManganese +610.1%
Contains more SeleniumSelenium +1140%
Contains more CalciumCalcium +43.8%
Contains less SodiumSodium -73.3%

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%
Onion
Onion
7
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 25% 0.12% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin EVitamin E +650%
Contains more Vitamin B3Vitamin B3 +555.2%
Contains more Vitamin B5Vitamin B5 +48.8%
Contains more CholineCholine +39.3%
Contains more Vitamin CVitamin C +164.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +76.9%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B6Vitamin B6 +263.6%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +18.8%
~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
Onion
Onion
2
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more ProteinProtein +108.2%
Contains more FatsFats +23740%
Contains more OtherOther +102.9%
Contains more CarbsCarbs +68.6%
Contains more WaterWater +31.8%

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
Onion
Onion
1
58% 18% 24%
Saturated Fat: Sat. Fat 0.042 g
Monounsaturated Fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated Fat +7700%
Contains more Poly. FatPolyunsaturated fat +1435.3%
Contains less Sat. FatSaturated Fat -99.8%

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

All nutrients comparison - raw data values

Nutrient Coconut milk Onion Opinion
Calories 230kcal 40kcal Coconut milk
Protein 2.29g 1.1g Coconut milk
Fats 23.84g 0.1g Coconut milk
Vitamin C 2.8mg 7.4mg Onion
Net carbs 3.34g 7.64g Onion
Carbs 5.54g 9.34g Onion
Magnesium 37mg 10mg Coconut milk
Calcium 16mg 23mg Onion
Potassium 263mg 146mg Coconut milk
Iron 1.64mg 0.21mg Coconut milk
Sugar 3.34g 4.24g Coconut milk
Fiber 2.2g 1.7g Coconut milk
Copper 0.266mg 0.039mg Coconut milk
Zinc 0.67mg 0.17mg Coconut milk
Phosphorus 100mg 29mg Coconut milk
Sodium 15mg 4mg Onion
Vitamin A 0IU 2IU Onion
Vitamin E 0.15mg 0.02mg Coconut milk
Manganese 0.916mg 0.129mg Coconut milk
Selenium 6.2µg 0.5µg Coconut milk
Vitamin B1 0.026mg 0.046mg Onion
Vitamin B2 0mg 0.027mg Onion
Vitamin B3 0.76mg 0.116mg Coconut milk
Vitamin B5 0.183mg 0.123mg Coconut milk
Vitamin B6 0.033mg 0.12mg Onion
Vitamin K 0.1µg 0.4µg Onion
Folate 16µg 19µg Onion
Choline 8.5mg 6.1mg Coconut milk
Saturated Fat 21.14g 0.042g Onion
Monounsaturated Fat 1.014g 0.013g Coconut milk
Polyunsaturated fat 0.261g 0.017g Coconut milk
Tryptophan 0.027mg 0.014mg Coconut milk
Threonine 0.083mg 0.021mg Coconut milk
Isoleucine 0.09mg 0.014mg Coconut milk
Leucine 0.17mg 0.025mg Coconut milk
Lysine 0.101mg 0.039mg Coconut milk
Methionine 0.043mg 0.002mg Coconut milk
Phenylalanine 0.116mg 0.025mg Coconut milk
Valine 0.139mg 0.021mg Coconut milk
Histidine 0.053mg 0.014mg Coconut milk
Fructose 1.29g Onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Onion
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
8%
Onion
Minerals Daily Need Coverage Score
42%
Coconut milk
8%
Onion

Comparison summary

Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 21.098g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 82)
Which food is cheaper?
Onion
Onion is cheaper (difference - $3.8)
Which food is lower in Sugar?
Coconut milk
Coconut milk is lower in Sugar (difference - 0.9g)
Which food is richer in minerals?
Coconut milk
Coconut milk 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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.