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  6. Coconut milk vs. Spelt

Coconut milk vs. Spelt — In-Depth Nutrition Comparison

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What are the differences between coconut milk and spelt?

  • Spelt is richer than coconut milk in manganese, phosphorus, vitamin B3, iron, fiber, vitamin B1, copper, zinc, and magnesium.
  • Coconut milk's daily need coverage for saturated fat is 104% more.
  • The amount of saturated fat in spelt is lower.
  • The glycemic index of spelt is lower.

We used Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Spelt, uncooked types in this article.

Infographic

Coconut milk vs Spelt 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%
Spelt
Spelt
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more MagnesiumMagnesium +267.6%
Contains more CalciumCalcium +68.8%
Contains more PotassiumPotassium +47.5%
Contains more IronIron +170.7%
Contains more CopperCopper +92.1%
Contains more ZincZinc +389.6%
Contains more PhosphorusPhosphorus +301%
Contains less SodiumSodium -46.7%
Contains more ManganeseManganese +225.7%
Contains more SeleniumSelenium +88.7%

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%
Spelt
Spelt
8
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% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin CVitamin C +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +426.7%
Contains more Vitamin B1Vitamin B1 +1300%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +800.4%
Contains more Vitamin B5Vitamin B5 +483.6%
Contains more Vitamin B6Vitamin B6 +597%
Contains more Vitamin KVitamin K +3500%
Contains more FolateFolate +181.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut milk Spelt DV% diff.
Saturated fat 21.14g 0.406g 94%
Manganese 0.916mg 2.983mg 90%
Phosphorus 100mg 401mg 43%
Vitamin B3 0.76mg 6.843mg 38%
Iron 1.64mg 4.44mg 35%
Fiber 2.2g 10.7g 34%
Fats 23.84g 2.43g 33%
Vitamin B1 0.026mg 0.364mg 28%
Copper 0.266mg 0.511mg 27%
Protein 2.29g 14.57g 25%
Magnesium 37mg 136mg 24%
Zinc 0.67mg 3.28mg 24%
Carbs 5.54g 70.19g 22%
Starch 53.92g 22%
Vitamin B5 0.183mg 1.068mg 18%
Vitamin B6 0.033mg 0.23mg 15%
Selenium 6.2µg 11.7µg 10%
Vitamin B2 0mg 0.113mg 9%
Folate 16µg 45µg 7%
Polyunsaturated fat 0.261g 1.258g 7%
Calories 230kcal 338kcal 5%
Vitamin E 0.15mg 0.79mg 4%
Potassium 263mg 388mg 4%
Vitamin K 0.1µg 3.6µg 3%
Vitamin C 2.8mg 0mg 3%
Choline 8.5mg 2%
Calcium 16mg 27mg 1%
Monounsaturated fat 1.014g 0.445g 1%
Net carbs 3.34g 59.49g N/A
Sugar 3.34g 6.82g N/A
Sodium 15mg 8mg 0%
Tryptophan 0.027mg 0.132mg 0%
Threonine 0.083mg 0.443mg 0%
Isoleucine 0.09mg 0.552mg 0%
Leucine 0.17mg 1.07mg 0%
Lysine 0.101mg 0.409mg 0%
Methionine 0.043mg 0.258mg 0%
Phenylalanine 0.116mg 0.737mg 0%
Valine 0.139mg 0.681mg 0%
Histidine 0.053mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g 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
Spelt
Spelt
3
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more FatsFats +881.1%
Contains more WaterWater +513.6%
Contains more ProteinProtein +536.2%
Contains more CarbsCarbs +1167%
Contains more OtherOther +152.1%

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
Spelt
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains more Mono. FatMonounsaturated fat +127.9%
Contains less Sat. FatSaturated fat -98.1%
Contains more Poly. FatPolyunsaturated fat +382%

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.