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  6. Coconut milk vs. Spinach raw

Coconut milk vs. Spinach raw — In-Depth Nutrition Comparison

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The main differences between coconut milk and spinach raw

  • Coconut milk is richer in copper, yet spinach raw is richer in vitamin K, vitamin A, folate, vitamin C, vitamin B2, iron, vitamin E, and vitamin B6.
  • Daily need coverage for vitamin K for spinach raw is 402% higher.
  • Coconut milk contains 336 times more saturated fat than spinach raw. Coconut milk contains 21.14g of saturated fat, while spinach raw contains 0.063g.
  • Spinach raw 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 Spinach, raw.

Infographic

Coconut milk vs Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more CopperCopper +104.6%
Contains more ZincZinc +26.4%
Contains more PhosphorusPhosphorus +104.1%
Contains less SodiumSodium -81%
Contains more SeleniumSelenium +520%
Contains more MagnesiumMagnesium +113.5%
Contains more CalciumCalcium +518.8%
Contains more PotassiumPotassium +112.2%
Contains more IronIron +65.2%
~equal in Manganese ~0.897mg

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B5Vitamin B5 +181.5%
Contains more Vitamin CVitamin C +903.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1253.3%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B6Vitamin B6 +490.9%
Contains more Vitamin KVitamin K +482800%
Contains more FolateFolate +1112.5%
Contains more CholineCholine +127.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.724mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut milk Spinach raw DV% diff.
Vitamin K 0.1µg 482.9µg 402%
Saturated fat 21.14g 0.063g 96%
Vitamin A 0µg 469µg 52%
Folate 16µg 194µg 45%
Fats 23.84g 0.39g 36%
Vitamin C 2.8mg 28.1mg 28%
Vitamin B2 0mg 0.189mg 15%
Copper 0.266mg 0.13mg 15%
Vitamin E 0.15mg 2.03mg 13%
Iron 1.64mg 2.71mg 13%
Vitamin B6 0.033mg 0.195mg 12%
Calories 230kcal 23kcal 10%
Magnesium 37mg 79mg 10%
Selenium 6.2µg 1µg 9%
Potassium 263mg 558mg 9%
Calcium 16mg 99mg 8%
Phosphorus 100mg 49mg 7%
Vitamin B1 0.026mg 0.078mg 4%
Monounsaturated fat 1.014g 0.01g 3%
Sodium 15mg 79mg 3%
Choline 8.5mg 19.3mg 2%
Vitamin B5 0.183mg 0.065mg 2%
Carbs 5.54g 3.63g 1%
Polyunsaturated fat 0.261g 0.165g 1%
Manganese 0.916mg 0.897mg 1%
Zinc 0.67mg 0.53mg 1%
Protein 2.29g 2.86g 1%
Net carbs 3.34g 1.43g N/A
Sugar 3.34g 0.42g N/A
Fiber 2.2g 2.2g 0%
Vitamin B3 0.76mg 0.724mg 0%
Tryptophan 0.027mg 0.039mg 0%
Threonine 0.083mg 0.122mg 0%
Isoleucine 0.09mg 0.147mg 0%
Leucine 0.17mg 0.223mg 0%
Lysine 0.101mg 0.174mg 0%
Methionine 0.043mg 0.053mg 0%
Phenylalanine 0.116mg 0.129mg 0%
Valine 0.139mg 0.161mg 0%
Histidine 0.053mg 0.064mg 0%
Fructose 0.15g 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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more FatsFats +6012.8%
Contains more CarbsCarbs +52.6%
Contains more ProteinProtein +24.9%
Contains more WaterWater +35.2%
Contains more OtherOther +142.3%

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +10040%
Contains more Poly. FatPolyunsaturated fat +58.2%
Contains less Sat. FatSaturated fat -99.7%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.