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  6. Coconut milk vs. Porridge

Coconut milk vs. Porridge — In-Depth Nutrition Comparison

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Significant differences between coconut milk and porridge

  • Coconut milk has more manganese, copper, phosphorus, magnesium, potassium, fiber, and selenium; however, porridge is richer in iron and calcium.
  • Coconut milk covers your daily saturated fat needs 106% more than porridge.
  • Porridge contains less saturated fat.
  • Coconut milk has a higher glycemic index. The glycemic index of coconut milk is 97, while the glycemic index of porridge is 66.

Specific food types used in this comparison are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Coconut milk vs Porridge 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +640%
Contains more PotassiumPotassium +1543.8%
Contains more CopperCopper +565%
Contains more ZincZinc +415.4%
Contains more PhosphorusPhosphorus +566.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +121.4%
Contains more CalciumCalcium +443.8%
Contains more IronIron +128%
Contains less SodiumSodium -60%

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 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +650%
Contains more Vitamin B3Vitamin B3 +46.2%
Contains more Vitamin B5Vitamin B5 +157.7%
Contains more Vitamin B6Vitamin B6 +153.8%
Contains more FolateFolate +33.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +111.5%
Contains more Vitamin B2Vitamin B2 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Coconut milk Porridge DV% diff.
Saturated fat 21.14g 0.033g 96%
Manganese 0.916mg 0mg 40%
Fats 23.84g 0.21g 36%
Iron 1.64mg 3.74mg 26%
Copper 0.266mg 0.04mg 25%
Phosphorus 100mg 15mg 12%
Calories 230kcal 50kcal 9%
Magnesium 37mg 5mg 8%
Calcium 16mg 87mg 7%
Potassium 263mg 16mg 7%
Fiber 2.2g 0.5g 7%
Selenium 6.2µg 2.8µg 6%
Zinc 0.67mg 0.13mg 5%
Vitamin C 2.8mg 0mg 3%
Vitamin B3 0.76mg 0.52mg 2%
Choline 8.5mg 2%
Monounsaturated fat 1.014g 0.028g 2%
Vitamin B6 0.033mg 0.013mg 2%
Vitamin B5 0.183mg 0.071mg 2%
Vitamin B1 0.026mg 0.055mg 2%
Vitamin B2 0mg 0.025mg 2%
Protein 2.29g 1.44g 2%
Carbs 5.54g 10.52g 2%
Folate 16µg 12µg 1%
Polyunsaturated fat 0.261g 0.114g 1%
Vitamin E 0.15mg 0.02mg 1%
Net carbs 3.34g 10.02g N/A
Sugar 3.34g 0.03g N/A
Sodium 15mg 6mg 0%
Vitamin K 0.1µg 0.1µg 0%
Tryptophan 0.027mg 0.02mg 0%
Threonine 0.083mg 0.045mg 0%
Isoleucine 0.09mg 0.063mg 0%
Leucine 0.17mg 0.11mg 0%
Lysine 0.101mg 0.037mg 0%
Methionine 0.043mg 0.027mg 0%
Phenylalanine 0.116mg 0.078mg 0%
Valine 0.139mg 0.07mg 0%
Histidine 0.053mg 0.033mg 0%

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
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +59%
Contains more FatsFats +11252.4%
Contains more OtherOther +222.7%
Contains more CarbsCarbs +89.9%
Contains more WaterWater +29.6%

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
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +3521.4%
Contains more Poly. FatPolyunsaturated fat +128.9%
Contains less Sat. FatSaturated fat -99.8%

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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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.