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  6. Coconut milk vs. Provolone

Coconut milk vs. Provolone — In-Depth Nutrition Comparison

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Important differences between Coconut milk and Provolone

  • Coconut milk has more Manganese, and Copper, however, Provolone has more Calcium, Vitamin B12, Phosphorus, Vitamin A, Vitamin B2, and Zinc.
  • Provolone's daily need coverage for Calcium is 74% more.
  • Coconut milk has 92 times more Manganese than Provolone. Coconut milk has 0.916mg of Manganese, while Provolone has 0.01mg.
  • Coconut milk is lower in Sodium.

The food varieties used in the comparison are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Cheese, provolone.

Infographic

Coconut milk vs Provolone 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% 227% 12% 20% 8.7% 88% 213% 114% 1.3% 79%
Contains more MagnesiumMagnesium +32.1%
Contains more PotassiumPotassium +90.6%
Contains more IronIron +215.4%
Contains more CopperCopper +923.1%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +9060%
Contains more CalciumCalcium +4625%
Contains more ZincZinc +382.1%
Contains more PhosphorusPhosphorus +396%
Contains more SeleniumSelenium +133.9%

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% 53% 4.6% 15% 4.8% 74% 2.9% 29% 17% 183% 5.5% 7.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +36.8%
Contains more Vitamin B3Vitamin B3 +387.2%
Contains more FolateFolate +60%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +53.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +160.1%
Contains more Vitamin B6Vitamin B6 +121.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2100%
Contains more CholineCholine +81.2%

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
26% 27% 2% 41% 5%
Protein: 25.58 g
Fats: 26.62 g
Carbs: 2.14 g
Water: 40.95 g
Other: 4.71 g
Contains more CarbsCarbs +158.9%
Contains more WaterWater +65.1%
Contains more ProteinProtein +1017%
Contains more FatsFats +11.7%
Contains more OtherOther +563.4%

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
68% 29% 3%
Saturated Fat: Sat. Fat 17.078 g
Monounsaturated Fat: Mono. Fat 7.393 g
Polyunsaturated fat: Poly. Fat 0.769 g
Contains less Sat. FatSaturated Fat -19.2%
Contains more Mono. FatMonounsaturated Fat +629.1%
Contains more Poly. FatPolyunsaturated fat +194.6%

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 Provolone
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 Provolone Opinion
Calories 230kcal 351kcal Provolone
Protein 2.29g 25.58g Provolone
Fats 23.84g 26.62g Provolone
Vitamin C 2.8mg 0mg Coconut milk
Net carbs 3.34g 2.14g Coconut milk
Carbs 5.54g 2.14g Coconut milk
Cholesterol 0mg 69mg Coconut milk
Vitamin D 0IU 20IU Provolone
Magnesium 37mg 28mg Coconut milk
Calcium 16mg 756mg Provolone
Potassium 263mg 138mg Coconut milk
Iron 1.64mg 0.52mg Coconut milk
Sugar 3.34g 0.56g Provolone
Fiber 2.2g 0g Coconut milk
Copper 0.266mg 0.026mg Coconut milk
Zinc 0.67mg 3.23mg Provolone
Phosphorus 100mg 496mg Provolone
Sodium 15mg 876mg Coconut milk
Vitamin A 0IU 880IU Provolone
Vitamin A 0µg 236µg Provolone
Vitamin E 0.15mg 0.23mg Provolone
Vitamin D 0µg 0.5µg Provolone
Manganese 0.916mg 0.01mg Coconut milk
Selenium 6.2µg 14.5µg Provolone
Vitamin B1 0.026mg 0.019mg Coconut milk
Vitamin B2 0mg 0.321mg Provolone
Vitamin B3 0.76mg 0.156mg Coconut milk
Vitamin B5 0.183mg 0.476mg Provolone
Vitamin B6 0.033mg 0.073mg Provolone
Vitamin B12 0µg 1.46µg Provolone
Vitamin K 0.1µg 2.2µg Provolone
Folate 16µg 10µg Coconut milk
Choline 8.5mg 15.4mg Provolone
Saturated Fat 21.14g 17.078g Provolone
Monounsaturated Fat 1.014g 7.393g Provolone
Polyunsaturated fat 0.261g 0.769g Provolone
Tryptophan 0.027mg 0.345mg Provolone
Threonine 0.083mg 0.982mg Provolone
Isoleucine 0.09mg 1.091mg Provolone
Leucine 0.17mg 2.297mg Provolone
Lysine 0.101mg 2.646mg Provolone
Methionine 0.043mg 0.686mg Provolone
Phenylalanine 0.116mg 1.287mg Provolone
Valine 0.139mg 1.64mg Provolone
Histidine 0.053mg 1.115mg Provolone

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Provolone
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
31%
Provolone
Minerals Daily Need Coverage Score
42%
Coconut milk
78%
Provolone

Comparison summary

Which food is lower in Sugar?
Provolone
Provolone is lower in Sugar (difference - 2.78g)
Which food is lower in Saturated Fat?
Provolone
Provolone is lower in Saturated Fat (difference - 4.062g)
Which food is lower in glycemic index?
Provolone
Provolone is lower in glycemic index (difference - 70)
Which food is cheaper?
Provolone
Provolone is cheaper (difference - $1.5)
Which food is richer in vitamins?
Provolone
Provolone is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut milk
Coconut milk is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 861mg)
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. Provolone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170850/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.