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Coconut milk vs. Pastrami — In-Depth Nutrition Comparison

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Important differences between coconut milk and pastrami

  • Coconut milk has more manganese and copper; however, pastrami has more vitamin B12, zinc, vitamin B3, selenium, and vitamin B6.
  • Coconut milk's daily need coverage for saturated fat is 92% more.
  • Coconut milk has 34 times more manganese than pastrami. Coconut milk has 0.916mg of manganese, while pastrami has 0.027mg.
  • Pastrami is lower in saturated fat.
  • Coconut milk has a higher glycemic index than pastrami.

The food varieties used in the comparison are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Beef, cured, pastrami.

Infographic

Coconut milk vs Pastrami 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 12% 3% 19% 83% 30% 136% 75% 141% 3.5% 97%
Contains more MagnesiumMagnesium +117.6%
Contains more CalciumCalcium +60%
Contains more PotassiumPotassium +25.2%
Contains more CopperCopper +192.3%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +3292.6%
Contains more IronIron +35.4%
Contains more ZincZinc +643.3%
Contains more PhosphorusPhosphorus +75%
Contains more SeleniumSelenium +185.5%

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 1% 0.67% 2.4% 1.5% 13% 37% 80% 16% 51% 234% 1.8% 4.5% 45%
Contains more Vitamin CVitamin C +833.3%
Contains more Vitamin EVitamin E +25%
Contains more FolateFolate +166.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +460.5%
Contains more Vitamin B5Vitamin B5 +44.8%
Contains more Vitamin B6Vitamin B6 +569.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +600%
Contains more CholineCholine +860%

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
22% 6% 70% 2%
Protein: 21.8 g
Fats: 5.82 g
Carbs: 0.36 g
Water: 69.53 g
Other: 2.49 g
Contains more FatsFats +309.6%
Contains more CarbsCarbs +1438.9%
Contains more ProteinProtein +852%
Contains more OtherOther +250.7%
~equal in Water ~69.53g

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
54% 43% 3%
Saturated fat: Sat. Fat 2.681 g
Monounsaturated fat: Mono. Fat 2.118 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Poly. FatPolyunsaturated fat +80%
Contains less Sat. FatSaturated fat -87.3%
Contains more Mono. FatMonounsaturated fat +108.9%

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

All nutrients comparison - raw data values

Nutrient Coconut milk Pastrami DV% diff.
Saturated fat 21.14g 2.681g 84%
Vitamin B12 0µg 1.87µg 78%
Sodium 15mg 1078mg 46%
Manganese 0.916mg 0.027mg 39%
Zinc 0.67mg 4.98mg 39%
Protein 2.29g 21.8g 39%
Fats 23.84g 5.82g 28%
Cholesterol 0mg 68mg 23%
Vitamin B3 0.76mg 4.26mg 22%
Selenium 6.2µg 17.7µg 21%
Copper 0.266mg 0.091mg 19%
Vitamin B6 0.033mg 0.221mg 14%
Choline 8.5mg 81.6mg 13%
Vitamin B2 0mg 0.161mg 12%
Phosphorus 100mg 175mg 11%
Fiber 2.2g 0g 9%
Iron 1.64mg 2.22mg 7%
Magnesium 37mg 17mg 5%
Calories 230kcal 147kcal 4%
Vitamin C 2.8mg 0.3mg 3%
Monounsaturated fat 1.014g 2.118g 3%
Folate 16µg 6µg 3%
Vitamin B1 0.026mg 0.052mg 2%
Potassium 263mg 210mg 2%
Vitamin B5 0.183mg 0.265mg 2%
Carbs 5.54g 0.36g 2%
Polyunsaturated fat 0.261g 0.145g 1%
Calcium 16mg 10mg 1%
Vitamin D 0IU 4IU 1%
Vitamin K 0.1µg 0.7µg 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 3.34g 0.36g N/A
Sugar 3.34g 0.1g N/A
Vitamin E 0.15mg 0.12mg 0%
Vitamin A 0µg 2µg 0%
Tryptophan 0.027mg 0.141mg 0%
Threonine 0.083mg 0.857mg 0%
Isoleucine 0.09mg 0.976mg 0%
Leucine 0.17mg 1.706mg 0%
Lysine 0.101mg 1.812mg 0%
Methionine 0.043mg 0.558mg 0%
Phenylalanine 0.116mg 0.847mg 0%
Valine 0.139mg 1.065mg 0%
Histidine 0.053mg 0.684mg 0%
Fructose 0.01g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Pastrami
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
37%
Pastrami
Minerals Daily Need Coverage Score
42%
Coconut milk
60%
Pastrami

Comparison summary

Which food is lower in Sugar?
Pastrami
Pastrami is lower in Sugar (difference - 3.24g)
Which food is lower in Saturated fat?
Pastrami
Pastrami is lower in Saturated fat (difference - 18.459g)
Which food is lower in glycemic index?
Pastrami
Pastrami is lower in glycemic index (difference - 27)
Which food is cheaper?
Pastrami
Pastrami is cheaper (difference - $1.8)
Which food is richer in vitamins?
Pastrami
Pastrami is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut milk
Coconut milk is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 1063mg)
Which food is richer in minerals?
?
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. Pastrami - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170204/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.