Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Coconut milk vs. Smoothie — In-Depth Nutrition Comparison

Compare

The main differences between coconut milk and smoothie

  • Coconut milk is richer in iron, fiber, and potassium, yet smoothie is richer in vitamin C, vitamin B12, and vitamin A.
  • Daily need coverage for saturated fat for coconut milk is 106% higher.
  • Smoothie contains less saturated fat.
  • Smoothie 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 Beverages, V8 SPLASH Smoothies, Strawberry Banana.

Infographic

Coconut milk vs Smoothie 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 12% 2.1% 5.6% 0% 0% 0% 3.8% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more PotassiumPotassium +995.8%
Contains more IronIron +993.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -48.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +156.3%

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%
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 82% 0% 0% 0% 0% 0% 15% 0% 19% 30% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +775%
Contains more Vitamin B6Vitamin B6 +148.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~mg
~equal in Vitamin B3 ~0.816mg

All nutrients comparison - raw data values

Nutrient Coconut milk Smoothie DV% diff.
Saturated fat 21.14g 0g 96%
Manganese 0.916mg 40%
Fats 23.84g 0g 37%
Copper 0.266mg 30%
Vitamin C 2.8mg 24.5mg 24%
Iron 1.64mg 0.15mg 19%
Phosphorus 100mg 14%
Selenium 6.2µg 11%
Vitamin B12 0µg 0.24µg 10%
Calories 230kcal 37kcal 10%
Fiber 2.2g 0g 9%
Magnesium 37mg 9%
Potassium 263mg 24mg 7%
Zinc 0.67mg 6%
Vitamin B5 0.183mg 4%
Folate 16µg 4%
Vitamin B6 0.033mg 0.082mg 4%
Calcium 16mg 41mg 3%
Monounsaturated fat 1.014g 3%
Choline 8.5mg 2%
Polyunsaturated fat 0.261g 2%
Vitamin B1 0.026mg 2%
Protein 2.29g 1.22g 2%
Vitamin E 0.15mg 1%
Sodium 15mg 29mg 1%
Carbs 5.54g 8.16g 1%
Net carbs 3.34g 8.16g N/A
Sugar 3.34g 7.35g N/A
Vitamin B3 0.76mg 0.816mg 0%
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
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 g
Contains more ProteinProtein +87.7%
Contains more FatsFats +∞%
Contains more OtherOther +108.8%
Contains more CarbsCarbs +47.3%
Contains more WaterWater +33.5%

People also compare

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. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/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.