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Coconut milk vs. Pasta — In-Depth Nutrition Comparison

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Differences between coconut milk and pasta

  • Coconut milk has more manganese, copper, potassium, and iron, while pasta has more vitamin B1, folate, vitamin B2, and vitamin B12.
  • Coconut milk's daily need coverage for saturated fat is 105% higher.
  • Pasta contains 11 times less potassium than coconut milk. Coconut milk contains 263mg of potassium, while pasta contains 24mg.
  • The amount of saturated fat in pasta is lower.
  • Pasta has a lower glycemic index. The glycemic index of pasta is 49, while the glycemic index of coconut milk is 97.

The food types used in this comparison are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Pasta, fresh-refrigerated, plain, cooked.

Infographic

Coconut milk vs Pasta 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%
Pasta
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Contains more MagnesiumMagnesium +105.6%
Contains more CalciumCalcium +166.7%
Contains more PotassiumPotassium +995.8%
Contains more IronIron +43.9%
Contains more CopperCopper +186%
Contains more ZincZinc +19.6%
Contains more PhosphorusPhosphorus +58.7%
Contains more ManganeseManganese +308.9%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -60%

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%
Pasta
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 0% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +703.8%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +30.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +300%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.183mg
~equal in Vitamin B6 ~0.034mg

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
Pasta
3
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more FatsFats +2170.5%
Contains more OtherOther +129%
Contains more ProteinProtein +124.9%
Contains more CarbsCarbs +350%
~equal in Water ~68.56g

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
Pasta
2
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Contains more Mono. FatMonounsaturated fat +717.7%
Contains less Sat. FatSaturated fat -99.3%
Contains more Poly. FatPolyunsaturated fat +64.4%

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 Pasta
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Coconut milk Pasta DV% diff.
Saturated fat 21.14g 0.15g 95%
Fats 23.84g 1.05g 35%
Manganese 0.916mg 0.224mg 30%
Copper 0.266mg 0.093mg 19%
Vitamin B1 0.026mg 0.209mg 15%
Folate 16µg 64µg 12%
Vitamin B2 0mg 0.15mg 12%
Cholesterol 0mg 33mg 11%
Selenium 6.2µg 11%
Fiber 2.2g 9%
Potassium 263mg 24mg 7%
Carbs 5.54g 24.93g 6%
Vitamin B12 0µg 0.14µg 6%
Iron 1.64mg 1.14mg 6%
Protein 2.29g 5.15g 6%
Calories 230kcal 131kcal 5%
Magnesium 37mg 18mg 5%
Phosphorus 100mg 63mg 5%
Vitamin C 2.8mg 0mg 3%
Choline 8.5mg 2%
Monounsaturated fat 1.014g 0.124g 2%
Vitamin A 0µg 6µg 1%
Vitamin E 0.15mg 1%
Zinc 0.67mg 0.56mg 1%
Calcium 16mg 6mg 1%
Vitamin B3 0.76mg 0.992mg 1%
Polyunsaturated fat 0.261g 0.429g 1%
Net carbs 3.34g 24.93g N/A
Sugar 3.34g N/A
Sodium 15mg 6mg 0%
Vitamin B5 0.183mg 0.183mg 0%
Vitamin B6 0.033mg 0.034mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.027mg 0.065mg 0%
Threonine 0.083mg 0.134mg 0%
Isoleucine 0.09mg 0.197mg 0%
Leucine 0.17mg 0.348mg 0%
Lysine 0.101mg 0.097mg 0%
Methionine 0.043mg 0.079mg 0%
Phenylalanine 0.116mg 0.247mg 0%
Valine 0.139mg 0.217mg 0%
Histidine 0.053mg 0.103mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Pasta
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
15%
Pasta
Minerals Daily Need Coverage Score
42%
Coconut milk
16%
Pasta

Comparison summary

Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 3.34g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Pasta
Pasta is lower in Saturated fat (difference - 20.99g)
Which food is lower in glycemic index?
Pasta
Pasta is lower in glycemic index (difference - 48)
Which food is cheaper?
Pasta
Pasta is cheaper (difference - $1)
Which food is lower in Cholesterol?
Coconut milk
Coconut milk is lower in Cholesterol (difference - 33mg)
Which food is richer in minerals?
Coconut milk
Coconut milk is relatively richer in minerals
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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.