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Coconut milk vs. Pilaf — In-Depth Nutrition Comparison

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How are coconut milk and pilaf different?

  • Coconut milk is higher in copper; however, pilaf is richer in folate, vitamin B1, selenium, vitamin B3, vitamin B6, vitamin B5, and iron.
  • Daily need coverage for saturated fat for coconut milk is 104% higher.
  • Coconut milk contains 2 times more copper than pilaf. While coconut milk contains 0.266mg of copper, pilaf contains only 0.166mg.
  • Pilaf has less saturated fat.
  • Pilaf has a lower glycemic index (60) than coconut milk (97).

Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Rice and vermicelli mix, rice pilaf flavor, unprepared are the varieties used in this article.

Infographic

Coconut milk vs Pilaf 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%
Pilaf
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Contains more MagnesiumMagnesium +15.6%
Contains more PotassiumPotassium +39.9%
Contains more CopperCopper +60.2%
Contains less SodiumSodium -98.8%
Contains more CalciumCalcium +418.8%
Contains more IronIron +48.8%
Contains more ZincZinc +50.7%
Contains more PhosphorusPhosphorus +54%
Contains more SeleniumSelenium +422.6%
~equal in Manganese ~0.882mg

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%
Pilaf
11
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
Contains more Vitamin EVitamin E +275%
Contains more Vitamin CVitamin C +46.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +2219.2%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +706.2%
Contains more Vitamin B5Vitamin B5 +290.7%
Contains more Vitamin B6Vitamin B6 +1112.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +400%
Contains more FolateFolate +1225%
Contains more CholineCholine +105.9%
~equal in Vitamin D ~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
Pilaf
3
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more FatsFats +1640.1%
Contains more WaterWater +741%
Contains more ProteinProtein +355%
Contains more CarbsCarbs +1277.4%
Contains more OtherOther +443.7%

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
Pilaf
2
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
Contains more Mono. FatMonounsaturated fat +171.8%
Contains less Sat. FatSaturated fat -98.5%
Contains more Poly. FatPolyunsaturated fat +44.4%

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 Pilaf
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 Pilaf DV% diff.
Saturated fat 21.14g 0.307g 95%
Sodium 15mg 1303mg 56%
Folate 16µg 212µg 49%
Selenium 6.2µg 32.4µg 48%
Vitamin B1 0.026mg 0.603mg 48%
Fats 23.84g 1.37g 35%
Vitamin B3 0.76mg 6.127mg 34%
Starch 71.23g 29%
Vitamin B6 0.033mg 0.4mg 28%
Carbs 5.54g 76.31g 24%
Protein 2.29g 10.42g 16%
Vitamin B5 0.183mg 0.715mg 11%
Copper 0.266mg 0.166mg 11%
Iron 1.64mg 2.44mg 10%
Phosphorus 100mg 154mg 8%
Vitamin B2 0mg 0.087mg 7%
Calcium 16mg 83mg 7%
Calories 230kcal 359kcal 6%
Fiber 2.2g 1.2g 4%
Zinc 0.67mg 1.01mg 3%
Choline 8.5mg 17.5mg 2%
Monounsaturated fat 1.014g 0.373g 2%
Potassium 263mg 188mg 2%
Manganese 0.916mg 0.882mg 1%
Magnesium 37mg 32mg 1%
Vitamin B12 0µg 0.02µg 1%
Polyunsaturated fat 0.261g 0.377g 1%
Vitamin E 0.15mg 0.04mg 1%
Vitamin C 2.8mg 4.1mg 1%
Net carbs 3.34g 75.11g N/A
Cholesterol 0mg 1mg 0%
Sugar 3.34g 1.53g N/A
Vitamin A 0µg 4µg 0%
Vitamin K 0.1µg 0.5µg 0%
Tryptophan 0.027mg 0.086mg 0%
Threonine 0.083mg 0.221mg 0%
Isoleucine 0.09mg 0.279mg 0%
Leucine 0.17mg 0.523mg 0%
Lysine 0.101mg 0.189mg 0%
Methionine 0.043mg 0.145mg 0%
Phenylalanine 0.116mg 0.32mg 0%
Valine 0.139mg 0.374mg 0%
Histidine 0.053mg 0.15mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Pilaf
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
47%
Pilaf
Minerals Daily Need Coverage Score
42%
Coconut milk
77%
Pilaf

Comparison summary

Which food is lower in Sugar?
Pilaf
Pilaf is lower in Sugar (difference - 1.81g)
Which food is lower in Saturated fat?
Pilaf
Pilaf is lower in Saturated fat (difference - 20.833g)
Which food is lower in glycemic index?
Pilaf
Pilaf is lower in glycemic index (difference - 37)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $4)
Which food is richer in vitamins?
Pilaf
Pilaf is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut milk
Coconut milk is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 1288mg)
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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.