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  6. Coconut milk vs. Parsnip

Coconut milk vs. Parsnip — In-Depth Nutrition Comparison

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A recap on differences between coconut milk and parsnip

  • Coconut milk is higher in copper, manganese, and iron, yet parsnip is higher in vitamin K, vitamin C, folate, fiber, vitamin E, and vitamin B5.
  • Coconut milk covers your daily saturated fat needs 105% more than parsnip.
  • Coconut milk contains 3 times more iron than parsnip. While coconut milk contains 1.64mg of iron, parsnip contains only 0.59mg.
  • The amount of saturated fat in parsnip is lower.

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

Infographic

Coconut milk vs Parsnip infographic
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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.
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 21% 11% 33% 22% 40% 16% 30% 1.3% 73% 9.8%
Contains more MagnesiumMagnesium +27.6%
Contains more IronIron +178%
Contains more CopperCopper +121.7%
Contains more ZincZinc +13.6%
Contains more PhosphorusPhosphorus +40.8%
Contains more ManganeseManganese +63.6%
Contains more SeleniumSelenium +244.4%
Contains more CalciumCalcium +125%
Contains more PotassiumPotassium +42.6%
Contains less SodiumSodium -33.3%

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%
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 57% 0% 30% 0% 23% 12% 13% 36% 21% 0% 56% 50% 0%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +507.1%
Contains more Vitamin EVitamin E +893.3%
Contains more Vitamin B1Vitamin B1 +246.2%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +227.9%
Contains more Vitamin B6Vitamin B6 +172.7%
Contains more Vitamin KVitamin K +22400%
Contains more FolateFolate +318.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.7mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut milk Parsnip DV% diff.
Saturated fat 21.14g 0.05g 96%
Fats 23.84g 0.3g 36%
Vitamin K 0.1µg 22.5µg 19%
Vitamin C 2.8mg 17mg 16%
Copper 0.266mg 0.12mg 16%
Manganese 0.916mg 0.56mg 15%
Folate 16µg 67µg 13%
Iron 1.64mg 0.59mg 13%
Fiber 2.2g 4.9g 11%
Vitamin E 0.15mg 1.49mg 9%
Calories 230kcal 75kcal 8%
Vitamin B5 0.183mg 0.6mg 8%
Selenium 6.2µg 1.8µg 8%
Vitamin B1 0.026mg 0.09mg 5%
Phosphorus 100mg 71mg 4%
Vitamin B6 0.033mg 0.09mg 4%
Carbs 5.54g 17.99g 4%
Vitamin B2 0mg 0.05mg 4%
Potassium 263mg 375mg 3%
Monounsaturated fat 1.014g 0.112g 2%
Magnesium 37mg 29mg 2%
Choline 8.5mg 2%
Calcium 16mg 36mg 2%
Protein 2.29g 1.2g 2%
Zinc 0.67mg 0.59mg 1%
Polyunsaturated fat 0.261g 0.047g 1%
Net carbs 3.34g 13.09g N/A
Sugar 3.34g 4.8g N/A
Sodium 15mg 10mg 0%
Vitamin B3 0.76mg 0.7mg 0%
Tryptophan 0.027mg 0%
Threonine 0.083mg 0%
Isoleucine 0.09mg 0%
Leucine 0.17mg 0%
Lysine 0.101mg 0%
Methionine 0.043mg 0%
Phenylalanine 0.116mg 0%
Valine 0.139mg 0%
Histidine 0.053mg 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
18% 80%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 17.99 g
Water: 79.53 g
Other: 0.98 g
Contains more ProteinProtein +90.8%
Contains more FatsFats +7846.7%
Contains more CarbsCarbs +224.7%
Contains more WaterWater +17.6%
Contains more OtherOther +38%

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
24% 54% 22%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.112 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +805.4%
Contains more Poly. FatPolyunsaturated fat +455.3%
Contains less Sat. FatSaturated fat -99.8%

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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. Parsnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170417/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.