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Coconut milk vs. Pot roast — In-Depth Nutrition Comparison

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Significant differences between coconut milk and pot roast

  • Coconut milk has more manganese and copper; however, pot roast is richer in vitamin B12, zinc, selenium, vitamin B3, vitamin B6, and choline.
  • Pot roast covers your daily vitamin B12 needs 89% more than coconut milk.
  • Pot roast has 92 times less manganese than coconut milk. Coconut milk has 0.916mg of manganese, while pot roast has 0.01mg.
  • Pot roast contains less saturated fat.
  • Coconut milk has a higher glycemic index. The glycemic index of coconut milk is 97, while the glycemic index of pot roast is 0.

Specific food types used in this comparison are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised.

Infographic

Coconut milk vs Pot roast 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 14% 4.8% 20% 91% 33% 182% 75% 6.1% 1.3% 147%
Contains more MagnesiumMagnesium +94.7%
Contains more PotassiumPotassium +13.9%
Contains more CopperCopper +168.7%
Contains less SodiumSodium -68.1%
Contains more ManganeseManganese +9060%
Contains more IronIron +47.6%
Contains more ZincZinc +894%
Contains more PhosphorusPhosphorus +74%
Contains more SeleniumSelenium +335.5%
~equal in Calcium ~16mg

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% 10% 3% 15% 39% 77% 34% 65% 266% 4.5% 6.8% 60%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +77.8%
Contains more Vitamin EVitamin E +240%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +126.9%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +440.1%
Contains more Vitamin B5Vitamin B5 +212%
Contains more Vitamin B6Vitamin B6 +757.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1700%
Contains more CholineCholine +1196.5%
~equal in Vitamin A ~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
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
Contains more FatsFats +24.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +30.3%
Contains more OtherOther +-7200%
Contains more ProteinProtein +1163.8%

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
46% 50% 4%
Saturated fat: Sat. Fat 7.548 g
Monounsaturated fat: Mono. Fat 8.175 g
Polyunsaturated fat: Poly. Fat 0.708 g
Contains less Sat. FatSaturated fat -64.3%
Contains more Mono. FatMonounsaturated fat +706.2%
Contains more Poly. FatPolyunsaturated fat +171.3%

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 Pot roast
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 Pot roast DV% diff.
Vitamin B12 0µg 2.13µg 89%
Saturated fat 21.14g 7.548g 62%
Zinc 0.67mg 6.66mg 54%
Protein 2.29g 28.94g 53%
Manganese 0.916mg 0.01mg 39%
Cholesterol 0mg 116mg 39%
Selenium 6.2µg 27µg 38%
Vitamin B3 0.76mg 4.105mg 21%
Copper 0.266mg 0.099mg 19%
Vitamin B6 0.033mg 0.283mg 19%
Choline 8.5mg 110.2mg 18%
Monounsaturated fat 1.014g 8.175g 18%
Vitamin B2 0mg 0.171mg 13%
Phosphorus 100mg 174mg 11%
Iron 1.64mg 2.42mg 10%
Fiber 2.2g 0g 9%
Vitamin B5 0.183mg 0.571mg 8%
Fats 23.84g 19.17g 7%
Magnesium 37mg 19mg 4%
Polyunsaturated fat 0.261g 0.708g 3%
Vitamin B1 0.026mg 0.059mg 3%
Calories 230kcal 297kcal 3%
Vitamin C 2.8mg 0mg 3%
Carbs 5.54g 0g 2%
Vitamin E 0.15mg 0.51mg 2%
Folate 16µg 9µg 2%
Vitamin D 0µg 0.2µg 1%
Sodium 15mg 47mg 1%
Potassium 263mg 231mg 1%
Vitamin K 0.1µg 1.8µg 1%
Vitamin D 0IU 8IU 1%
Net carbs 3.34g 0g N/A
Calcium 16mg 16mg 0%
Sugar 3.34g 0g N/A
Tryptophan 0.027mg 0.19mg 0%
Threonine 0.083mg 1.156mg 0%
Isoleucine 0.09mg 1.317mg 0%
Leucine 0.17mg 2.302mg 0%
Lysine 0.101mg 2.446mg 0%
Methionine 0.043mg 0.754mg 0%
Phenylalanine 0.116mg 1.143mg 0%
Valine 0.139mg 1.436mg 0%
Histidine 0.053mg 0.924mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Pot roast
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
45%
Pot roast
Minerals Daily Need Coverage Score
42%
Coconut milk
57%
Pot roast

Comparison summary

Which food is lower in Sugar?
Pot roast
Pot roast is lower in Sugar (difference - 3.34g)
Which food is lower in Saturated fat?
Pot roast
Pot roast is lower in Saturated fat (difference - 13.592g)
Which food is lower in glycemic index?
Pot roast
Pot roast is lower in glycemic index (difference - 97)
Which food is cheaper?
Pot roast
Pot roast is cheaper (difference - $4)
Which food is richer in vitamins?
Pot roast
Pot roast is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut milk
Coconut milk is lower in Cholesterol (difference - 116mg)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 32mg)
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. Pot roast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170213/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.