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  6. Coconut milk vs. Pacific saury raw

Coconut milk vs. Pacific saury raw — In-Depth Nutrition Comparison

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How are coconut milk and pacific saury raw different?

  • Coconut milk is higher in manganese, copper, and iron; however, pacific saury raw is richer in vitamin B12, phosphorus, vitamin D, selenium, and vitamin B5.
  • Daily need coverage for saturated fat for coconut milk is 105% higher.
  • Coconut milk contains 5 times more copper than pacific saury raw. While coconut milk contains 0.266mg of copper, pacific saury raw contains only 0.051mg.
  • Pacific saury raw has less saturated fat.
  • Pacific saury raw has a lower glycemic index (0) than coconut milk (97).

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

Infographic

Coconut milk vs Pacific saury raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more MagnesiumMagnesium +19.4%
Contains more IronIron +198.2%
Contains more CopperCopper +421.6%
Contains less SodiumSodium -61.5%
Contains more ManganeseManganese +281.7%
Contains more CalciumCalcium +256.3%
Contains more PhosphorusPhosphorus +120%
Contains more SeleniumSelenium +103.2%
~equal in Potassium ~259mg
~equal in Zinc ~0.67mg

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%
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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin CVitamin C +35.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +33.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +123.1%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +202.6%
Contains more Vitamin B5Vitamin B5 +309.8%
Contains more Vitamin B6Vitamin B6 +254.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +664.7%
~equal in Vitamin K ~0.1µg
~equal in Folate ~15µg

All nutrients comparison - raw data values

Nutrient Coconut milk Pacific saury raw DV% diff.
Saturated fat 21.14g 0.118g 96%
Vitamin B12 0µg 2µg 83%
Fats 23.84g 0.69g 36%
Protein 2.29g 19.26g 34%
Manganese 0.916mg 0.24mg 29%
Copper 0.266mg 0.051mg 24%
Phosphorus 100mg 220mg 17%
Iron 1.64mg 0.55mg 14%
Cholesterol 0mg 39mg 13%
Vitamin D 0µg 2.5µg 13%
Selenium 6.2µg 12.6µg 12%
Vitamin D 0IU 99IU 12%
Vitamin B5 0.183mg 0.75mg 11%
Vitamin B3 0.76mg 2.3mg 10%
Choline 8.5mg 65mg 10%
Fiber 2.2g 0g 9%
Calories 230kcal 88kcal 7%
Vitamin B6 0.033mg 0.117mg 6%
Vitamin B2 0mg 0.063mg 5%
Calcium 16mg 57mg 4%
Vitamin B1 0.026mg 0.058mg 3%
Vitamin A 0µg 21µg 2%
Carbs 5.54g 0g 2%
Monounsaturated fat 1.014g 0.157g 2%
Sodium 15mg 39mg 1%
Magnesium 37mg 31mg 1%
Vitamin C 2.8mg 3.8mg 1%
Net carbs 3.34g 0g N/A
Potassium 263mg 259mg 0%
Sugar 3.34g 0g N/A
Zinc 0.67mg 0.67mg 0%
Vitamin E 0.15mg 0.2mg 0%
Vitamin K 0.1µg 0.1µg 0%
Folate 16µg 15µg 0%
Polyunsaturated fat 0.261g 0.202g 0%
Tryptophan 0.027mg 0.216mg 0%
Threonine 0.083mg 0.844mg 0%
Isoleucine 0.09mg 0.887mg 0%
Leucine 0.17mg 1.565mg 0%
Lysine 0.101mg 1.768mg 0%
Methionine 0.043mg 0.57mg 0%
Phenylalanine 0.116mg 0.752mg 0%
Valine 0.139mg 0.992mg 0%
Histidine 0.053mg 0.567mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g N/A

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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more FatsFats +3355.1%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +741%
Contains more WaterWater +16.7%
Contains more OtherOther +59.2%

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Mono. FatMonounsaturated fat +545.9%
Contains more Poly. FatPolyunsaturated fat +29.2%
Contains less Sat. FatSaturated fat -99.4%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.