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  6. Coconut milk vs. Roe

Coconut milk vs. Roe — In-Depth Nutrition Comparison

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The main differences between Coconut milk and Roe

  • Coconut milk is richer in Manganese, yet Roe is richer in Vitamin B12, Selenium, Vitamin B2, Phosphorus, Vitamin B1, Vitamin B5, and Folate.
  • Daily need coverage for Vitamin B12 from Roe is 481% higher.
  • Coconut milk contains 70 times more Manganese than Roe. Coconut milk contains 0.916mg of Manganese, while Roe contains 0.013mg.
  • Roe contains less Saturated Fat.

Food types used in this article are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Fish, roe, mixed species, cooked, dry heat.

Infographic

Coconut milk vs Roe 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
Coconut milk
5
:
5
Roe
Roe
Contains more Iron +113%
Contains more Magnesium +42.3%
Contains less Sodium -87.2%
Contains more Copper +107.8%
Contains more Manganese +6946.2%
Contains more Calcium +75%
Contains more Phosphorus +415%
Contains more Zinc +91%
Contains more Selenium +733.9%
Equal in Potassium - 283
Coconut milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 62% 27% 43% 24% 2% 19% 89% 120% 34%
Roe
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 29% 19% 221% 25% 16% 35% 43% 2% 282%
Contains more Iron +113%
Contains more Magnesium +42.3%
Contains less Sodium -87.2%
Contains more Copper +107.8%
Contains more Manganese +6946.2%
Contains more Calcium +75%
Contains more Phosphorus +415%
Contains more Zinc +91%
Contains more Selenium +733.9%
Equal in Potassium - 283

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
Coconut milk
3
:
9
Roe
Roe
Contains more Vitamin A +∞%
Contains more Vitamin C +485.7%
Contains more Vitamin B1 +965.4%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +188.4%
Contains more Vitamin B5 +530.6%
Contains more Vitamin B6 +460.6%
Contains more Folate +475%
Contains more Vitamin B12 +∞%
Coconut milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 10% 7% 0% 15% 11% 8% 12% 0% 1%
Roe
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 55% 70% 219% 42% 70% 43% 69% 1443% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +485.7%
Contains more Vitamin B1 +965.4%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +188.4%
Contains more Vitamin B5 +530.6%
Contains more Vitamin B6 +460.6%
Contains more Folate +475%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut milk
Coconut milk
3
:
2
Roe
Roe
Contains more Fats +189.7%
Contains more Carbs +188.5%
Contains more Water +15.3%
Contains more Protein +1149.8%
Contains more Other +266.2%
Coconut milk
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Roe
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Contains more Fats +189.7%
Contains more Carbs +188.5%
Contains more Water +15.3%
Contains more Protein +1149.8%
Contains more Other +266.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut milk
Coconut milk
0
:
3
Roe
Roe
Contains less Saturated Fat -91.2%
Contains more Monounsaturated Fat +110%
Contains more Polyunsaturated fat +1204.2%
Coconut milk
94% 5%
Saturated Fat: 21.14 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 0.261 g
Roe
25% 29% 46%
Saturated Fat: 1.866 g
Monounsaturated Fat: 2.129 g
Polyunsaturated fat: 3.404 g
Contains less Saturated Fat -91.2%
Contains more Monounsaturated Fat +110%
Contains more Polyunsaturated fat +1204.2%

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 Roe
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Coconut milk Roe Opinion
Net carbs 3.34g 1.92g Coconut milk
Protein 2.29g 28.62g Roe
Fats 23.84g 8.23g Coconut milk
Carbs 5.54g 1.92g Coconut milk
Calories 230kcal 204kcal Coconut milk
Sugar 3.34g Roe
Fiber 2.2g 0g Coconut milk
Calcium 16mg 28mg Roe
Iron 1.64mg 0.77mg Coconut milk
Magnesium 37mg 26mg Coconut milk
Phosphorus 100mg 515mg Roe
Potassium 263mg 283mg Roe
Sodium 15mg 117mg Coconut milk
Zinc 0.67mg 1.28mg Roe
Copper 0.266mg 0.128mg Coconut milk
Manganese 0.916mg 0.013mg Coconut milk
Selenium 6.2µg 51.7µg Roe
Vitamin A 0IU 303IU Roe
Vitamin A RAE 0µg 91µg Roe
Vitamin E 0.15mg Coconut milk
Vitamin C 2.8mg 16.4mg Roe
Vitamin B1 0.026mg 0.277mg Roe
Vitamin B2 0mg 0.949mg Roe
Vitamin B3 0.76mg 2.192mg Roe
Vitamin B5 0.183mg 1.154mg Roe
Vitamin B6 0.033mg 0.185mg Roe
Folate 16µg 92µg Roe
Vitamin B12 0µg 11.54µg Roe
Vitamin K 0.1µg Coconut milk
Tryptophan 0.027mg 0.375mg Roe
Threonine 0.083mg 1.305mg Roe
Isoleucine 0.09mg 1.465mg Roe
Leucine 0.17mg 2.509mg Roe
Lysine 0.101mg 2.179mg Roe
Methionine 0.043mg 0.71mg Roe
Phenylalanine 0.116mg 1.401mg Roe
Valine 0.139mg 1.676mg Roe
Histidine 0.053mg 0.778mg Roe
Cholesterol 0mg 479mg Coconut milk
Saturated Fat 21.14g 1.866g Roe
Omega-3 - DHA 0g 1.747g Roe
Omega-3 - EPA 0g 1.26g Roe
Omega-3 - DPA 0g 0.105g Roe
Monounsaturated Fat 1.014g 2.129g Roe
Polyunsaturated fat 0.261g 3.404g Roe

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Roe
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
169%
Roe
Minerals Daily Need Coverage Score
42%
Coconut milk
68%
Roe

Comparison summary

Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 3.34g)
Which food is lower in Saturated Fat?
Roe
Roe is lower in Saturated Fat (difference - 19.274g)
Which food is lower in glycemic index?
Roe
Roe is lower in glycemic index (difference - 70)
Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 102mg)
Which food is lower in Cholesterol?
Coconut milk
Coconut milk is lower in Cholesterol (difference - 479mg)
Which food is cheaper?
Coconut milk
Coconut milk is cheaper (difference - $96)
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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.