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Coconut milk vs. Ravioli — In-Depth Nutrition Comparison

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What are the main differences between coconut milk and ravioli?

  • Coconut milk is richer in manganese, copper, iron, phosphorus, and magnesium, while ravioli is higher in vitamin B2 and vitamin B6.
  • Coconut milk's daily need coverage for saturated fat is 102% higher.
  • Ravioli has 5 times less manganese than coconut milk. Coconut milk has 0.916mg of manganese, while ravioli has 0.176mg.
  • Ravioli is lower in saturated fat.
  • Coconut milk has a higher glycemic index (97) than ravioli (39).

We used Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Ravioli, cheese-filled, canned types in this comparison.

Infographic

Coconut milk vs Ravioli infographic
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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 11% 9.9% 20% 28% 47% 9.8% 21% 40% 23% 19%
Contains more MagnesiumMagnesium +146.7%
Contains more PotassiumPotassium +13.4%
Contains more IronIron +121.6%
Contains more CopperCopper +87.3%
Contains more ZincZinc +86.1%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +420.5%
Contains more SeleniumSelenium +77.1%
Contains more CalciumCalcium +106.3%

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%
Ravioli
11
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% 3.3% 17% 0% 19% 18% 20% 16% 24% 3.8% 5.8% 15% 5.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +466.7%
Contains more Vitamin B1Vitamin B1 +184.6%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +39.5%
Contains more Vitamin B5Vitamin B5 +48.6%
Contains more Vitamin B6Vitamin B6 +209.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2200%
Contains more FolateFolate +25%
Contains more CholineCholine +11.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Coconut milk Ravioli DV% diff.
Saturated fat 21.14g 0.723g 93%
Fats 23.84g 1.45g 34%
Manganese 0.916mg 0.176mg 32%
Copper 0.266mg 0.142mg 14%
Sodium 15mg 306mg 13%
Iron 1.64mg 0.74mg 11%
Calories 230kcal 77kcal 8%
Phosphorus 100mg 50mg 7%
Vitamin B2 0mg 0.08mg 6%
Vitamin B6 0.033mg 0.102mg 5%
Selenium 6.2µg 3.5µg 5%
Magnesium 37mg 15mg 5%
Vitamin E 0.15mg 0.85mg 5%
Vitamin B1 0.026mg 0.074mg 4%
Fiber 2.2g 1.3g 4%
Zinc 0.67mg 0.36mg 3%
Vitamin C 2.8mg 0mg 3%
Carbs 5.54g 13.64g 3%
Calcium 16mg 33mg 2%
Vitamin K 0.1µg 2.3µg 2%
Vitamin B3 0.76mg 1.06mg 2%
Vitamin B5 0.183mg 0.272mg 2%
Vitamin B12 0µg 0.03µg 1%
Polyunsaturated fat 0.261g 0.182g 1%
Monounsaturated fat 1.014g 0.418g 1%
Folate 16µg 20µg 1%
Cholesterol 0mg 3mg 1%
Potassium 263mg 232mg 1%
Vitamin A 0µg 10µg 1%
Protein 2.29g 2.48g 0%
Net carbs 3.34g 12.34g N/A
Sugar 3.34g 3.72g N/A
Choline 8.5mg 9.5mg 0%
Tryptophan 0.027mg 0%
Threonine 0.083mg 0%
Isoleucine 0.09mg 0%
Leucine 0.17mg 0%
Lysine 0.101mg 0%
Methionine 0.043mg 0%
Phenylalanine 0.116mg 0%
Valine 0.139mg 0%
Histidine 0.053mg 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
2% 14% 81%
Protein: 2.48 g
Fats: 1.45 g
Carbs: 13.64 g
Water: 80.91 g
Other: 1.52 g
Contains more FatsFats +1544.1%
Contains more CarbsCarbs +146.2%
Contains more WaterWater +19.7%
Contains more OtherOther +114.1%
~equal in Protein ~2.48g

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
55% 32% 14%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.418 g
Polyunsaturated fat: Poly. Fat 0.182 g
Contains more Mono. FatMonounsaturated fat +142.6%
Contains more Poly. FatPolyunsaturated fat +43.4%
Contains less Sat. FatSaturated fat -96.6%

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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. Ravioli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173328/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.