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Coconut milk vs. Jalapeño — In-Depth Nutrition Comparison

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What are the main differences between coconut milk and jalapeño?

  • Coconut milk is richer in manganese, copper, iron, and phosphorus, while jalapeño is higher in vitamin C, vitamin B6, vitamin E, vitamin A, and vitamin K.
  • Jalapeño's daily need coverage for vitamin C is 129% higher.
  • Jalapeño has 230 times less saturated fat than coconut milk. Coconut milk has 21.14g of saturated fat, while jalapeño has 0.092g.
  • Coconut milk has a higher glycemic index (97) than jalapeño (32).

We used Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Peppers, jalapeno, raw types in this comparison.

Infographic

Coconut milk vs Jalapeño 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 11% 3.6% 22% 9.4% 15% 3.8% 11% 0.39% 13% 2.2%
Contains more MagnesiumMagnesium +146.7%
Contains more CalciumCalcium +33.3%
Contains more IronIron +556%
Contains more CopperCopper +478.3%
Contains more ZincZinc +378.6%
Contains more PhosphorusPhosphorus +284.6%
Contains more ManganeseManganese +844.3%
Contains more SeleniumSelenium +1450%
Contains less SodiumSodium -80%
~equal in Potassium ~248mg

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 395% 18% 72% 0% 10% 16% 24% 19% 97% 0% 46% 20% 4.1%
Contains more CholineCholine +13.3%
Contains more Vitamin CVitamin C +4135.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2286.7%
Contains more Vitamin B1Vitamin B1 +53.8%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +68.4%
Contains more Vitamin B5Vitamin B5 +72.1%
Contains more Vitamin B6Vitamin B6 +1169.7%
Contains more Vitamin KVitamin K +18400%
Contains more FolateFolate +68.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut milk Jalapeño DV% diff.
Vitamin C 2.8mg 118.6mg 129%
Saturated fat 21.14g 0.092g 96%
Fats 23.84g 0.37g 36%
Manganese 0.916mg 0.097mg 36%
Vitamin B6 0.033mg 0.419mg 30%
Copper 0.266mg 0.046mg 24%
Vitamin E 0.15mg 3.58mg 23%
Iron 1.64mg 0.25mg 17%
Vitamin K 0.1µg 18.5µg 15%
Phosphorus 100mg 26mg 11%
Selenium 6.2µg 0.4µg 11%
Calories 230kcal 29kcal 10%
Vitamin A 0µg 54µg 6%
Vitamin B2 0mg 0.07mg 5%
Magnesium 37mg 15mg 5%
Zinc 0.67mg 0.14mg 5%
Folate 16µg 27µg 3%
Fructose 2.63g 3%
Protein 2.29g 0.91g 3%
Vitamin B3 0.76mg 1.28mg 3%
Vitamin B5 0.183mg 0.315mg 3%
Fiber 2.2g 2.8g 2%
Monounsaturated fat 1.014g 0.029g 2%
Polyunsaturated fat 0.261g 0.112g 1%
Vitamin B1 0.026mg 0.04mg 1%
Sodium 15mg 3mg 1%
Net carbs 3.34g 3.7g N/A
Carbs 5.54g 6.5g 0%
Calcium 16mg 12mg 0%
Potassium 263mg 248mg 0%
Sugar 3.34g 4.12g N/A
Choline 8.5mg 7.5mg 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%
Omega-3 - ALA 0.05g N/A
Omega-6 - Linoleic acid 0.062g N/A

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
7% 92%
Protein: 0.91 g
Fats: 0.37 g
Carbs: 6.5 g
Water: 91.69 g
Other: 0.53 g
Contains more ProteinProtein +151.6%
Contains more FatsFats +6343.2%
Contains more OtherOther +34%
Contains more CarbsCarbs +17.3%
Contains more WaterWater +35.6%

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
39% 12% 48%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.112 g
Contains more Mono. FatMonounsaturated fat +3396.6%
Contains more Poly. FatPolyunsaturated fat +133%
Contains less Sat. FatSaturated fat -99.6%

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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. Jalapeño - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168576/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.