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Coconut milk vs. Potato bread — In-Depth Nutrition Comparison

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How are coconut milk and potato bread different?

  • Coconut milk is richer in manganese and copper, while potato bread is higher in phosphorus, folate, calcium, fiber, vitamin B6, and vitamin B1.
  • Coconut milk covers your daily need for saturated fat, 106% more than potato bread.
  • Coconut milk contains 4 times more manganese than potato bread. Coconut milk contains 0.916mg of manganese, while potato bread contains 0.253mg.
  • Potato bread is lower in saturated fat.
  • Coconut milk has a higher glycemic index (97) than potato bread (61).

Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Bread, potato types were used in this article.

Infographic

Coconut milk vs Potato bread 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 20% 56% 63% 84% 31% 39% 158% 49% 33% 52%
Contains more MagnesiumMagnesium +32.1%
Contains more CopperCopper +183%
Contains less SodiumSodium -96%
Contains more ManganeseManganese +262.1%
Contains more CalciumCalcium +1075%
Contains more PotassiumPotassium +173%
Contains more IronIron +37.2%
Contains more ZincZinc +114.9%
Contains more PhosphorusPhosphorus +269%
Contains more SeleniumSelenium +53.2%

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% 8% 9.4% 1.5% 47% 24% 23% 49% 54% 19% 17% 95% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +213.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +623.1%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +64.5%
Contains more Vitamin B5Vitamin B5 +346.4%
Contains more Vitamin B6Vitamin B6 +603%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +6700%
Contains more FolateFolate +687.5%
Contains more CholineCholine +116.5%

All nutrients comparison - raw data values

Nutrient Coconut milk Potato bread DV% diff.
Saturated fat 21.14g 0g 96%
Phosphorus 100mg 369mg 38%
Fats 23.84g 3.13g 32%
Manganese 0.916mg 0.253mg 29%
Folate 16µg 126µg 28%
Protein 2.29g 12.5g 20%
Copper 0.266mg 0.094mg 19%
Calcium 16mg 188mg 17%
Fiber 2.2g 6.3g 16%
Sodium 15mg 375mg 16%
Vitamin B6 0.033mg 0.232mg 15%
Carbs 5.54g 47.07g 14%
Vitamin B1 0.026mg 0.188mg 14%
Potassium 263mg 718mg 13%
Vitamin B5 0.183mg 0.817mg 13%
Iron 1.64mg 2.25mg 8%
Vitamin B2 0mg 0.106mg 8%
Zinc 0.67mg 1.44mg 7%
Vitamin B12 0µg 0.15µg 6%
Vitamin K 0.1µg 6.8µg 6%
Selenium 6.2µg 9.5µg 6%
Monounsaturated fat 1.014g 0g 3%
Vitamin A 0µg 24µg 3%
Vitamin C 2.8mg 0mg 3%
Vitamin B3 0.76mg 1.25mg 3%
Choline 8.5mg 18.4mg 2%
Polyunsaturated fat 0.261g 0g 2%
Calories 230kcal 266kcal 2%
Vitamin E 0.15mg 0.47mg 2%
Magnesium 37mg 28mg 2%
Vitamin D 0µg 0.1µg 1%
Net carbs 3.34g 40.77g N/A
Vitamin D 0IU 2IU 0%
Sugar 3.34g 9.38g N/A
Tryptophan 0.027mg 0.081mg 0%
Threonine 0.083mg 0.224mg 0%
Isoleucine 0.09mg 0.268mg 0%
Leucine 0.17mg 0.44mg 0%
Lysine 0.101mg 0.311mg 0%
Methionine 0.043mg 0.112mg 0%
Phenylalanine 0.116mg 0.285mg 0%
Valine 0.139mg 0.305mg 0%
Histidine 0.053mg 0.143mg 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
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 g
Contains more FatsFats +661.7%
Contains more WaterWater +101.5%
Contains more ProteinProtein +445.9%
Contains more CarbsCarbs +749.6%
Contains more OtherOther +428.2%

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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. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/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.