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Coconut milk vs. Spaghetti — In-Depth Nutrition Comparison

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How are coconut milk and spaghetti different?

  • Coconut milk is richer in manganese, copper, iron, potassium, phosphorus, and monounsaturated fat, while spaghetti is higher in selenium.
  • Coconut milk covers your daily need for saturated fat, 105% more than spaghetti.
  • Coconut milk contains 8 times more monounsaturated fat than spaghetti. Coconut milk contains 1.014g of monounsaturated fat, while spaghetti contains 0.131g.
  • Spaghetti is lower in saturated fat.
  • Coconut milk has a higher glycemic index (97) than spaghetti (49).

Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Pasta, cooked, unenriched, without added salt types were used in this article.

Infographic

Coconut milk vs Spaghetti 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 13% 2.1% 3.9% 19% 33% 14% 25% 0.13% 42% 144%
Contains more MagnesiumMagnesium +105.6%
Contains more CalciumCalcium +128.6%
Contains more PotassiumPotassium +497.7%
Contains more IronIron +228%
Contains more CopperCopper +166%
Contains more ZincZinc +31.4%
Contains more PhosphorusPhosphorus +72.4%
Contains more ManganeseManganese +184.5%
Contains less SodiumSodium -93.3%
Contains more SeleniumSelenium +325.8%

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 0% 0% 1.2% 0% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3% 3.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B3Vitamin B3 +90%
Contains more Vitamin B5Vitamin B5 +63.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +128.6%
Contains more CholineCholine +32.8%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B6Vitamin B6 +48.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut milk Spaghetti DV% diff.
Saturated fat 21.14g 0.176g 95%
Selenium 6.2µg 26.4µg 37%
Fats 23.84g 0.93g 35%
Manganese 0.916mg 0.322mg 26%
Copper 0.266mg 0.1mg 18%
Iron 1.64mg 0.5mg 14%
Starch 26.01g 11%
Carbs 5.54g 30.86g 8%
Protein 2.29g 5.8g 7%
Phosphorus 100mg 58mg 6%
Potassium 263mg 44mg 6%
Magnesium 37mg 18mg 5%
Calories 230kcal 158kcal 4%
Vitamin C 2.8mg 0mg 3%
Vitamin B3 0.76mg 0.4mg 2%
Folate 16µg 7µg 2%
Monounsaturated fat 1.014g 0.131g 2%
Vitamin B2 0mg 0.02mg 2%
Fiber 2.2g 1.8g 2%
Vitamin E 0.15mg 0.06mg 1%
Sodium 15mg 1mg 1%
Vitamin B1 0.026mg 0.02mg 1%
Zinc 0.67mg 0.51mg 1%
Vitamin B5 0.183mg 0.112mg 1%
Vitamin B6 0.033mg 0.049mg 1%
Calcium 16mg 7mg 1%
Net carbs 3.34g 29.06g N/A
Sugar 3.34g 0.56g N/A
Vitamin K 0.1µg 0µg 0%
Choline 8.5mg 6.4mg 0%
Polyunsaturated fat 0.261g 0.326g 0%
Tryptophan 0.027mg 0.083mg 0%
Threonine 0.083mg 0.206mg 0%
Isoleucine 0.09mg 0.228mg 0%
Leucine 0.17mg 0.44mg 0%
Lysine 0.101mg 0.133mg 0%
Methionine 0.043mg 0.065mg 0%
Phenylalanine 0.116mg 0.297mg 0%
Valine 0.139mg 0.262mg 0%
Histidine 0.053mg 0.132mg 0%
Fructose 0.03g 0%
Omega-3 - ALA 0.024g N/A

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
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
Contains more FatsFats +2463.4%
Contains more OtherOther +153.6%
Contains more ProteinProtein +153.3%
Contains more CarbsCarbs +457%
~equal in Water ~62.13g

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
28% 21% 52%
Saturated fat: Sat. Fat 0.176 g
Monounsaturated fat: Mono. Fat 0.131 g
Polyunsaturated fat: Poly. Fat 0.326 g
Contains more Mono. FatMonounsaturated fat +674%
Contains less Sat. FatSaturated fat -99.2%
Contains more Poly. FatPolyunsaturated fat +24.9%

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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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.