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  6. Coconut milk vs. Quinoa

Coconut milk vs. Quinoa — In-Depth Nutrition Comparison

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The main differences between coconut milk and quinoa

  • Coconut milk is richer in manganese, copper, and selenium, yet quinoa is richer in vitamin B2, phosphorus, vitamin B6, vitamin B1, folate, and magnesium.
  • Daily need coverage for saturated fat for coconut milk is 105% higher.
  • Coconut milk contains 2 times more selenium than quinoa. Coconut milk contains 6.2µg of selenium, while quinoa contains 2.8µg.
  • Quinoa contains less saturated fat.
  • Quinoa has a lower glycemic index than coconut milk.

Food types used in this article are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Quinoa, cooked.

Infographic

Coconut milk vs Quinoa 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%
Quinoa
Quinoa
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more PotassiumPotassium +52.9%
Contains more CopperCopper +38.5%
Contains more ManganeseManganese +45.2%
Contains more SeleniumSelenium +121.4%
Contains more MagnesiumMagnesium +73%
Contains more ZincZinc +62.7%
Contains more PhosphorusPhosphorus +52%
Contains less SodiumSodium -53.3%
~equal in Calcium ~17mg
~equal in Iron ~1.49mg

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%
Quinoa
Quinoa
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +84.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +320%
Contains more Vitamin B1Vitamin B1 +311.5%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B6Vitamin B6 +272.7%
Contains more FolateFolate +162.5%
Contains more CholineCholine +170.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut milk Quinoa DV% diff.
Saturated fat 21.14g 0.231g 95%
Fats 23.84g 1.92g 34%
Manganese 0.916mg 0.631mg 12%
Copper 0.266mg 0.192mg 8%
Vitamin B2 0mg 0.11mg 8%
Vitamin B1 0.026mg 0.107mg 7%
Folate 16µg 42µg 7%
Vitamin B6 0.033mg 0.123mg 7%
Phosphorus 100mg 152mg 7%
Starch 17.63g 7%
Selenium 6.2µg 2.8µg 6%
Calories 230kcal 120kcal 6%
Magnesium 37mg 64mg 6%
Polyunsaturated fat 0.261g 1.078g 5%
Carbs 5.54g 21.3g 5%
Zinc 0.67mg 1.09mg 4%
Protein 2.29g 4.4g 4%
Vitamin B5 0.183mg 4%
Vitamin E 0.15mg 0.63mg 3%
Potassium 263mg 172mg 3%
Vitamin C 2.8mg 0mg 3%
Choline 8.5mg 23mg 3%
Fiber 2.2g 2.8g 2%
Iron 1.64mg 1.49mg 2%
Vitamin B3 0.76mg 0.412mg 2%
Monounsaturated fat 1.014g 0.528g 1%
Net carbs 3.34g 18.5g N/A
Calcium 16mg 17mg 0%
Sugar 3.34g 0.87g N/A
Sodium 15mg 7mg 0%
Vitamin K 0.1µg 0µg 0%
Tryptophan 0.027mg 0.052mg 0%
Threonine 0.083mg 0.131mg 0%
Isoleucine 0.09mg 0.157mg 0%
Leucine 0.17mg 0.261mg 0%
Lysine 0.101mg 0.239mg 0%
Methionine 0.043mg 0.096mg 0%
Phenylalanine 0.116mg 0.185mg 0%
Valine 0.139mg 0.185mg 0%
Histidine 0.053mg 0.127mg 0%
Omega-3 - DHA 0g 0.015g N/A

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
Quinoa
Quinoa
4
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more FatsFats +1141.7%
Contains more ProteinProtein +92.1%
Contains more CarbsCarbs +284.5%
~equal in Water ~71.61g
~equal in Other ~0.77g

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
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains more Mono. FatMonounsaturated fat +92%
Contains less Sat. FatSaturated fat -98.9%
Contains more Poly. FatPolyunsaturated fat +313%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.