Coconut milk vs. Salsa — In-Depth Nutrition Comparison
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A recap on differences between coconut milk and salsa
- Coconut milk is higher in copper, selenium, and phosphorus, yet salsa is higher in vitamin A, vitamin B6, and iron.
- Coconut milk covers your daily saturated fat needs 106% more than salsa.
- Coconut milk contains 16 times more selenium than salsa. While coconut milk contains 6.2µg of selenium, salsa contains only 0.4µg.
- The amount of saturated fat in salsa is lower.
Food varieties used in this article are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and USDA Commodity, salsa.
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.
| Contains more MagnesiumMagnesium | +131.3% |
| Contains more CalciumCalcium | +33.3% |
| Contains more CopperCopper | +177.1% |
| Contains more ZincZinc | +294.1% |
| Contains more PhosphorusPhosphorus | +233.3% |
| Contains less SodiumSodium | -96.5% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +1450% |
| Contains more IronIron | +36.6% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +42.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +92.3% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +42.1% |
| Contains more Vitamin B6Vitamin B6 | +351.5% |
| Contains more FolateFolate | +18.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 21.14g | 0.029g | 96% |
| Manganese | 0.916mg | 40% | |
| Fats | 23.84g | 0.2g | 36% |
| Copper | 0.266mg | 0.096mg | 19% |
| Sodium | 15mg | 430mg | 18% |
| Selenium | 6.2µg | 0.4µg | 11% |
| Phosphorus | 100mg | 30mg | 10% |
| Calories | 230kcal | 36kcal | 10% |
| Vitamin B6 | 0.033mg | 0.149mg | 9% |
| Iron | 1.64mg | 2.24mg | 8% |
| Magnesium | 37mg | 16mg | 5% |
| Zinc | 0.67mg | 0.17mg | 5% |
| Vitamin B5 | 0.183mg | 4% | |
| Fiber | 2.2g | 1.4g | 3% |
| Vitamin A | 0µg | 28µg | 3% |
| Vitamin B3 | 0.76mg | 1.08mg | 2% |
| Choline | 8.5mg | 2% | |
| Monounsaturated fat | 1.014g | 0.016g | 2% |
| Vitamin B2 | 0mg | 0.03mg | 2% |
| Vitamin B1 | 0.026mg | 0.05mg | 2% |
| Protein | 2.29g | 1.5g | 2% |
| Folate | 16µg | 19µg | 1% |
| Vitamin E | 0.15mg | 1% | |
| Vitamin C | 2.8mg | 4mg | 1% |
| Polyunsaturated fat | 0.261g | 0.107g | 1% |
| Carbs | 5.54g | 7g | 0% |
| Net carbs | 3.34g | 5.6g | N/A |
| Calcium | 16mg | 12mg | 0% |
| Potassium | 263mg | 270mg | 0% |
| Sugar | 3.34g | N/A | |
| Vitamin K | 0.1µg | 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
Protein:
2.29 g
Fats:
23.84 g
Carbs:
5.54 g
Water:
67.62 g
Other:
0.71 g
Protein:
1.5 g
Fats:
0.2 g
Carbs:
7 g
Water:
89.7 g
Other:
1.6 g
| Contains more ProteinProtein | +52.7% |
| Contains more FatsFats | +11820% |
| Contains more CarbsCarbs | +26.4% |
| Contains more WaterWater | +32.7% |
| Contains more OtherOther | +125.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
21.14 g
Monounsaturated fat:
Mono. Fat
1.014 g
Polyunsaturated fat:
Poly. Fat
0.261 g
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.107 g
| Contains more Mono. FatMonounsaturated fat | +6237.5% |
| Contains more Poly. FatPolyunsaturated fat | +143.9% |
| Contains less Sat. FatSaturated fat | -99.9% |
