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  6. Coconut milk vs. Rye

Coconut milk vs. Rye — In-Depth Nutrition Comparison

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How are coconut milk and rye different?

  • Rye has more manganese, fiber, phosphorus, vitamin B5, vitamin B1, vitamin B3, vitamin B6, vitamin B2, and zinc than coconut milk.
  • Daily need coverage for saturated fat for coconut milk is 105% higher.
  • Rye has less saturated fat.
  • Rye has a lower glycemic index (34) than coconut milk (97).

Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Rye grain are the varieties used in this article.

Infographic

Coconut milk vs Rye 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%
Rye
Rye
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more MagnesiumMagnesium +197.3%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +93.9%
Contains more IronIron +60.4%
Contains more CopperCopper +38%
Contains more ZincZinc +295.5%
Contains more PhosphorusPhosphorus +232%
Contains less SodiumSodium -86.7%
Contains more ManganeseManganese +181.3%
Contains more SeleniumSelenium +124.2%

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.
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%
Rye
Rye
10
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +466.7%
Contains more Vitamin B1Vitamin B1 +1115.4%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +461.8%
Contains more Vitamin B5Vitamin B5 +695.6%
Contains more Vitamin B6Vitamin B6 +790.9%
Contains more Vitamin KVitamin K +5800%
Contains more FolateFolate +137.5%
Contains more CholineCholine +257.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut milk Rye DV% diff.
Saturated fat 21.14g 0.197g 95%
Manganese 0.916mg 2.577mg 72%
Fiber 2.2g 15.1g 52%
Fats 23.84g 1.63g 34%
Phosphorus 100mg 332mg 33%
Vitamin B5 0.183mg 1.456mg 25%
Vitamin B1 0.026mg 0.316mg 24%
Carbs 5.54g 75.86g 23%
Vitamin B3 0.76mg 4.27mg 22%
Vitamin B6 0.033mg 0.294mg 20%
Vitamin B2 0mg 0.251mg 19%
Zinc 0.67mg 2.65mg 18%
Magnesium 37mg 110mg 17%
Protein 2.29g 10.34g 16%
Selenium 6.2µg 13.9µg 14%
Iron 1.64mg 2.63mg 12%
Copper 0.266mg 0.367mg 11%
Potassium 263mg 510mg 7%
Folate 16µg 38µg 6%
Vitamin K 0.1µg 5.9µg 5%
Calories 230kcal 338kcal 5%
Vitamin E 0.15mg 0.85mg 5%
Choline 8.5mg 30.4mg 4%
Vitamin C 2.8mg 0mg 3%
Polyunsaturated fat 0.261g 0.767g 3%
Monounsaturated fat 1.014g 0.208g 2%
Sodium 15mg 2mg 1%
Calcium 16mg 24mg 1%
Net carbs 3.34g 60.76g N/A
Sugar 3.34g 0.98g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.027mg 0.108mg 0%
Threonine 0.083mg 0.289mg 0%
Isoleucine 0.09mg 0.208mg 0%
Leucine 0.17mg 0.563mg 0%
Lysine 0.101mg 0.286mg 0%
Methionine 0.043mg 0.153mg 0%
Phenylalanine 0.116mg 0.435mg 0%
Valine 0.139mg 0.317mg 0%
Histidine 0.053mg 0.189mg 0%
Fructose 0.11g 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
Rye
Rye
3
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more FatsFats +1362.6%
Contains more WaterWater +537.9%
Contains more ProteinProtein +351.5%
Contains more CarbsCarbs +1269.3%
Contains more OtherOther +121.1%

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
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated fat +387.5%
Contains less Sat. FatSaturated fat -99.1%
Contains more Poly. FatPolyunsaturated fat +193.9%

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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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.