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Coconut milk vs. Pastry — In-Depth Nutrition Comparison

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The main differences between coconut milk and pastry

  • Coconut milk is richer in manganese and copper, yet pastry is richer in selenium, vitamin B1, vitamin B2, vitamin B3, folate, vitamin K, and iron.
  • Daily need coverage for saturated fat for coconut milk is 57% higher.
  • Coconut milk contains 2 times more copper than pastry. Coconut milk contains 0.266mg of copper, while pastry contains 0.114mg.
  • Pastry contains less saturated fat.
  • Pastry has a lower glycemic index than coconut milk.

Food types used in this article are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Puff pastry, frozen, ready-to-bake.

Infographic

Coconut milk vs Pastry 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%
Pastry
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.4% 96% 38% 14% 26% 32% 64% 132%
Contains more MagnesiumMagnesium +131.3%
Contains more CalciumCalcium +60%
Contains more PotassiumPotassium +331.1%
Contains more CopperCopper +133.3%
Contains more ZincZinc +26.4%
Contains more PhosphorusPhosphorus +66.7%
Contains less SodiumSodium -94%
Contains more ManganeseManganese +87.7%
Contains more IronIron +56.1%
Contains more SeleniumSelenium +290.3%

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%
Pastry
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% 0% 11% 0% 100% 65% 78% 0% 4.8% 0% 40% 59% 3.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +57.1%
Contains more CholineCholine +32.8%
Contains more Vitamin EVitamin E +260%
Contains more Vitamin B1Vitamin B1 +1430.8%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +448.4%
Contains more Vitamin KVitamin K +16000%
Contains more FolateFolate +387.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~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
Pastry
4
7% 38% 45% 9%
Protein: 7.3 g
Fats: 38.1 g
Carbs: 45.1 g
Water: 8.5 g
Other: 1 g
Contains more WaterWater +695.5%
Contains more ProteinProtein +218.8%
Contains more FatsFats +59.8%
Contains more CarbsCarbs +714.1%
Contains more OtherOther +40.8%

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
Pastry
3
27% 60% 14%
Saturated fat: Sat. Fat 9.643 g
Monounsaturated fat: Mono. Fat 21.597 g
Polyunsaturated fat: Poly. Fat 4.894 g
Contains less Sat. FatSaturated fat -54.4%
Contains more Mono. FatMonounsaturated fat +2029.9%
Contains more Poly. FatPolyunsaturated fat +1775.1%

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

All nutrients comparison - raw data values

Nutrient Coconut milk Pastry DV% diff.
Saturated fat 21.14g 9.643g 52%
Monounsaturated fat 1.014g 21.597g 51%
Selenium 6.2µg 24.2µg 33%
Vitamin B1 0.026mg 0.398mg 31%
Polyunsaturated fat 0.261g 4.894g 31%
Fats 23.84g 38.1g 22%
Vitamin B2 0mg 0.283mg 22%
Vitamin B3 0.76mg 4.168mg 21%
Manganese 0.916mg 0.488mg 19%
Copper 0.266mg 0.114mg 17%
Folate 16µg 78µg 16%
Calories 230kcal 551kcal 16%
Carbs 5.54g 45.1g 13%
Vitamin K 0.1µg 16.1µg 13%
Iron 1.64mg 2.56mg 12%
Sodium 15mg 249mg 10%
Protein 2.29g 7.3g 10%
Phosphorus 100mg 60mg 6%
Potassium 263mg 61mg 6%
Magnesium 37mg 16mg 5%
Vitamin B5 0.183mg 0mg 4%
Vitamin C 2.8mg 0mg 3%
Fiber 2.2g 1.5g 3%
Vitamin E 0.15mg 0.54mg 3%
Vitamin B6 0.033mg 0.021mg 1%
Calcium 16mg 10mg 1%
Zinc 0.67mg 0.53mg 1%
Net carbs 3.34g 43.6g N/A
Sugar 3.34g 0.74g N/A
Choline 8.5mg 6.4mg 0%
Tryptophan 0.027mg 0.085mg 0%
Threonine 0.083mg 0.196mg 0%
Isoleucine 0.09mg 0.272mg 0%
Leucine 0.17mg 0.508mg 0%
Lysine 0.101mg 0.142mg 0%
Methionine 0.043mg 0.129mg 0%
Phenylalanine 0.116mg 0.362mg 0%
Valine 0.139mg 0.308mg 0%
Histidine 0.053mg 0.156mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Pastry
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
28%
Pastry
Minerals Daily Need Coverage Score
42%
Coconut milk
42%
Pastry

Comparison summary

Which food is lower in Sugar?
Pastry
Pastry is lower in Sugar (difference - 2.6g)
Which food is lower in Saturated fat?
Pastry
Pastry is lower in Saturated fat (difference - 11.497g)
Which food is lower in glycemic index?
Pastry
Pastry is lower in glycemic index (difference - 38)
Which food is cheaper?
Pastry
Pastry is cheaper (difference - $4)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 234mg)
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. Pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172790/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.