Coconut milk vs. Puff pastry — In-Depth Nutrition Comparison

Compare

How are coconut milk and puff pastry different?

Coconut milk is richer in manganese and copper, while puff pastry is higher in selenium, vitamin B1, vitamin B2, vitamin B3, vitamin K, and iron.
Coconut milk covers your daily need for saturated fat, 78% more than puff pastry.
Coconut milk contains 2 times more copper than puff pastry. Coconut milk contains 0.266mg of copper, while puff pastry contains 0.115mg.
Puff pastry is lower in saturated fat.
Coconut milk has a higher glycemic index (97) than puff pastry (56).

Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Puff pastry, frozen, ready-to-bake, baked types were used in this article.

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.

Coconut milk

Puff pastry

Contains more MagnesiumMagnesium	+131.3%
Contains more CalciumCalcium	+60%
Contains more PotassiumPotassium	+324.2%
Contains more CopperCopper	+131.3%
Contains more ZincZinc	+24.1%
Contains more PhosphorusPhosphorus	+66.7%
Contains less SodiumSodium	-94.1%
Contains more ManganeseManganese	+85.1%

Contains more IronIron	+58.5%
Contains more SeleniumSelenium	+295.2%

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.

Coconut milk

Puff pastry

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+73.7%
Contains more CholineCholine	+37.1%

Contains more Vitamin EVitamin E	+266.7%
Contains more Vitamin B1Vitamin B1	+1142.3%
Contains more Vitamin B2Vitamin B2	+∞%
Contains more Vitamin B3Vitamin B3	+400%
Contains more Vitamin KVitamin K	+16200%
Contains more FolateFolate	+243.8%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	0.261g	22.228g	146%
Saturated fat	21.14g	5.502g	71%
Selenium	6.2µg	24.5µg	33%
Vitamin B1	0.026mg	0.323mg	25%
Fats	23.84g	38.5g	23%
Monounsaturated fat	1.014g	8.828g	20%
Vitamin B2	0mg	0.258mg	20%
Vitamin B3	0.76mg	3.8mg	19%
Manganese	0.916mg	0.495mg	18%
Copper	0.266mg	0.115mg	17%
Calories	230kcal	558kcal	16%
Vitamin K	0.1µg	16.3µg	14%
Carbs	5.54g	45.7g	13%
Iron	1.64mg	2.6mg	12%
Folate	16µg	55µg	10%
Sodium	15mg	253mg	10%
Protein	2.29g	7.4g	10%
Phosphorus	100mg	60mg	6%
Potassium	263mg	62mg	6%
Magnesium	37mg	16mg	5%
Vitamin B5	0.183mg	0mg	4%
Vitamin C	2.8mg	0mg	3%
Fiber	2.2g	1.5g	3%
Vitamin E	0.15mg	0.55mg	3%
Vitamin B6	0.033mg	0.019mg	1%
Calcium	16mg	10mg	1%
Zinc	0.67mg	0.54mg	1%
Net carbs	3.34g	44.2g	N/A
Sugar	3.34g	0.75g	N/A
Choline	8.5mg	6.2mg	0%
Tryptophan	0.027mg	0.086mg	0%
Threonine	0.083mg	0.198mg	0%
Isoleucine	0.09mg	0.275mg	0%
Leucine	0.17mg	0.514mg	0%
Lysine	0.101mg	0.144mg	0%
Methionine	0.043mg	0.131mg	0%
Phenylalanine	0.116mg	0.367mg	0%
Valine	0.139mg	0.312mg	0%
Histidine	0.053mg	0.158mg	0%