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  6. Coconut milk vs. Potato

Coconut milk vs. Potato — In-Depth Nutrition Comparison

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How are coconut milk and potatoes different?

  • Coconut milk is higher in manganese, copper, selenium, iron, and phosphorus; however, potatoes are richer in vitamin B6 and vitamin C.
  • Daily need coverage for saturated fat for coconut milk is 106% higher.
  • Coconut milk contains 16 times more selenium than potatoes. While coconut milk contains 6.2µg of selenium, potatoes contain only 0.4µg.
  • Potatoes have less saturated fat.
  • Potatoes have a lower glycemic index (86) than coconut milk (97).

Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Potatoes, flesh, and skin, raw are the varieties used in this article.

Infographic

Coconut milk vs Potato 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%
Potato
Potato
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more MagnesiumMagnesium +60.9%
Contains more CalciumCalcium +33.3%
Contains more IronIron +102.5%
Contains more CopperCopper +141.8%
Contains more ZincZinc +123.3%
Contains more PhosphorusPhosphorus +75.4%
Contains more ManganeseManganese +358%
Contains more SeleniumSelenium +1450%
Contains more PotassiumPotassium +61.6%
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%
Potato
Potato
8
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin EVitamin E +1400%
Contains more Vitamin CVitamin C +603.6%
Contains more Vitamin B1Vitamin B1 +211.5%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +39.6%
Contains more Vitamin B5Vitamin B5 +61.2%
Contains more Vitamin B6Vitamin B6 +803%
Contains more Vitamin KVitamin K +1900%
Contains more CholineCholine +42.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~15µg

All nutrients comparison - raw data values

Nutrient Coconut milk Potato DV% diff.
Saturated fat 21.14g 0.025g 96%
Fats 23.84g 0.09g 37%
Manganese 0.916mg 0.2mg 31%
Vitamin B6 0.033mg 0.298mg 20%
Vitamin C 2.8mg 19.7mg 19%
Copper 0.266mg 0.11mg 17%
Selenium 6.2µg 0.4µg 11%
Iron 1.64mg 0.81mg 10%
Calories 230kcal 77kcal 8%
Phosphorus 100mg 57mg 6%
Starch 15.29g 6%
Vitamin B1 0.026mg 0.081mg 5%
Potassium 263mg 425mg 5%
Carbs 5.54g 17.49g 4%
Monounsaturated fat 1.014g 0.002g 3%
Zinc 0.67mg 0.3mg 3%
Magnesium 37mg 23mg 3%
Vitamin B3 0.76mg 1.061mg 2%
Vitamin K 0.1µg 2µg 2%
Vitamin B5 0.183mg 0.295mg 2%
Vitamin B2 0mg 0.032mg 2%
Polyunsaturated fat 0.261g 0.042g 1%
Vitamin E 0.15mg 0.01mg 1%
Choline 8.5mg 12.1mg 1%
Protein 2.29g 2.05g 0%
Net carbs 3.34g 15.39g N/A
Calcium 16mg 12mg 0%
Sugar 3.34g 0.82g N/A
Fiber 2.2g 2.1g 0%
Sodium 15mg 6mg 0%
Folate 16µg 15µg 0%
Tryptophan 0.027mg 0.021mg 0%
Threonine 0.083mg 0.067mg 0%
Isoleucine 0.09mg 0.066mg 0%
Leucine 0.17mg 0.098mg 0%
Lysine 0.101mg 0.107mg 0%
Methionine 0.043mg 0.032mg 0%
Phenylalanine 0.116mg 0.081mg 0%
Valine 0.139mg 0.103mg 0%
Histidine 0.053mg 0.035mg 0%
Fructose 0.26g 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
Potato
Potato
3
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more ProteinProtein +11.7%
Contains more FatsFats +26388.9%
Contains more CarbsCarbs +215.7%
Contains more WaterWater +17.2%
Contains more OtherOther +57.7%

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
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +50600%
Contains more Poly. FatPolyunsaturated fat +521.4%
Contains less Sat. FatSaturated fat -99.9%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.