Coconut milk vs. Peanut butter — In-Depth Nutrition Comparison

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A recap on differences between coconut milk and peanut butter

Peanut butter is higher than coconut milk in vitamin B3, vitamin E, phosphorus, manganese, vitamin B6, magnesium, vitamin B5, folate, and copper.
Peanut butter covers your daily vitamin B3 needs 77% more than coconut milk.
Coconut milk contains 2 times more saturated fat than peanut butter. While coconut milk contains 21.14g of saturated fat, peanut butter contains only 10.325g.
The glycemic index of peanut butter is lower.

Food varieties used in this article are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Peanut butter, smooth style, without salt.

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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.

Coconut milk

Peanut butter

Contains less SodiumSodium	-11.8%
Contains more SeleniumSelenium	+51.2%

Contains more MagnesiumMagnesium	+354.1%
Contains more CalciumCalcium	+206.3%
Contains more PotassiumPotassium	+112.2%
Contains more CopperCopper	+58.6%
Contains more ZincZinc	+274.6%
Contains more PhosphorusPhosphorus	+235%
Contains more ManganeseManganese	+81.8%

~equal in Iron ~1.74mg

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.

Coconut milk

Peanut butter

Contains more Vitamin CVitamin C

+∞%

Contains more Vitamin EVitamin E	+5966.7%
Contains more Vitamin B1Vitamin B1	+476.9%
Contains more Vitamin B2Vitamin B2	+∞%
Contains more Vitamin B3Vitamin B3	+1625.3%
Contains more Vitamin B5Vitamin B5	+521.3%
Contains more Vitamin B6Vitamin B6	+1236.4%
Contains more Vitamin KVitamin K	+200%
Contains more FolateFolate	+443.8%
Contains more CholineCholine	+641.2%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	0.261g	12.535g	82%
Vitamin B3	0.76mg	13.112mg	77%
Monounsaturated fat	1.014g	25.941g	62%
Vitamin E	0.15mg	9.1mg	60%
Saturated fat	21.14g	10.325g	49%
Fats	23.84g	51.36g	42%
Protein	2.29g	22.21g	40%
Phosphorus	100mg	335mg	34%
Manganese	0.916mg	1.665mg	33%
Magnesium	37mg	168mg	31%
Vitamin B6	0.033mg	0.441mg	31%
Vitamin B5	0.183mg	1.137mg	19%
Folate	16µg	87µg	18%
Calories	230kcal	598kcal	18%
Zinc	0.67mg	2.51mg	17%
Copper	0.266mg	0.422mg	17%
Vitamin B2	0mg	0.192mg	15%
Fiber	2.2g	5g	11%
Choline	8.5mg	63mg	10%
Vitamin B1	0.026mg	0.15mg	10%
Potassium	263mg	558mg	9%
Carbs	5.54g	22.31g	6%
Selenium	6.2µg	4.1µg	4%
Vitamin C	2.8mg	0mg	3%
Calcium	16mg	49mg	3%
Starch		3.56g	1%
Iron	1.64mg	1.74mg	1%
Net carbs	3.34g	17.31g	N/A
Sugar	3.34g	10.49g	N/A
Sodium	15mg	17mg	0%
Vitamin K	0.1µg	0.3µg	0%
Trans fat		0.075g	N/A
Tryptophan	0.027mg	0.231mg	0%
Threonine	0.083mg	0.525mg	0%
Isoleucine	0.09mg	0.616mg	0%
Leucine	0.17mg	1.546mg	0%
Lysine	0.101mg	0.681mg	0%
Methionine	0.043mg	0.265mg	0%
Phenylalanine	0.116mg	1.202mg	0%
Valine	0.139mg	0.782mg	0%
Histidine	0.053mg	0.557mg	0%
Fructose		0.12g	0%
Omega-3 - ALA		0.027g	N/A
Omega-3 - Eicosatrienoic acid		0.01g	N/A
Omega-6 - Gamma-linoleic acid		0.001g	N/A
Omega-6 - Eicosadienoic acid		0.008g	N/A
Omega-6 - Linoleic acid		12.215g	N/A