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  6. Coconut milk vs. Spread

Coconut milk vs. Spread — In-Depth Nutrition Comparison

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Significant differences between coconut milk and spread

  • Coconut milk has more manganese, copper, and iron; however, spread is richer in vitamin B12, vitamin B1, vitamin E, and vitamin B2.
  • Coconut milk covers your daily saturated fat needs 76% more than spread.
  • Spread has 35 times less manganese than coconut milk. Coconut milk has 0.916mg of manganese, while spread has 0.026mg.
  • Spread contains less saturated fat.
  • Coconut milk has a higher glycemic index. The glycemic index of coconut milk is 97, while the glycemic index of spread is 0.

Specific food types used in this comparison are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Sandwich spread, pork, beef.

Infographic

Coconut milk vs Spread 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%
Spread
Spread
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains more MagnesiumMagnesium +362.5%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +139.1%
Contains more IronIron +107.6%
Contains more CopperCopper +104.6%
Contains more PhosphorusPhosphorus +69.5%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +3423.1%
Contains more ZincZinc +52.2%
Contains more SeleniumSelenium +56.5%

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%
Spread
Spread
11
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +700%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1060%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +561.5%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +127.6%
Contains more Vitamin B5Vitamin B5 +135%
Contains more Vitamin B6Vitamin B6 +263.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1500%
Contains more CholineCholine +632.9%

All nutrients comparison - raw data values

Nutrient Coconut milk Spread DV% diff.
Saturated fat 21.14g 5.977g 69%
Vitamin B12 0µg 1.12µg 47%
Sodium 15mg 1013mg 43%
Manganese 0.916mg 0.026mg 39%
Monounsaturated fat 1.014g 7.584g 16%
Polyunsaturated fat 0.261g 2.565g 15%
Copper 0.266mg 0.13mg 15%
Cholesterol 0mg 38mg 13%
Vitamin B1 0.026mg 0.172mg 12%
Protein 2.29g 7.66g 11%
Vitamin E 0.15mg 1.74mg 11%
Iron 1.64mg 0.79mg 11%
Vitamin B2 0mg 0.134mg 10%
Choline 8.5mg 62.3mg 10%
Fats 23.84g 17.34g 10%
Fiber 2.2g 0.2g 8%
Magnesium 37mg 8mg 7%
Vitamin B6 0.033mg 0.12mg 7%
Phosphorus 100mg 59mg 6%
Vitamin B3 0.76mg 1.73mg 6%
Selenium 6.2µg 9.7µg 6%
Potassium 263mg 110mg 5%
Vitamin B5 0.183mg 0.43mg 5%
Folate 16µg 2µg 4%
Vitamin D 0µg 0.6µg 3%
Vitamin A 0µg 26µg 3%
Vitamin D 0IU 22IU 3%
Vitamin C 2.8mg 0mg 3%
Zinc 0.67mg 1.02mg 3%
Carbs 5.54g 11.94g 2%
Vitamin K 0.1µg 1.6µg 1%
Calories 230kcal 235kcal 0%
Net carbs 3.34g 11.74g N/A
Calcium 16mg 12mg 0%
Sugar 3.34g 0g N/A
Tryptophan 0.027mg 0.082mg 0%
Threonine 0.083mg 0.334mg 0%
Isoleucine 0.09mg 0.334mg 0%
Leucine 0.17mg 0.6mg 0%
Lysine 0.101mg 0.663mg 0%
Methionine 0.043mg 0.196mg 0%
Phenylalanine 0.116mg 0.301mg 0%
Valine 0.139mg 0.356mg 0%
Histidine 0.053mg 0.279mg 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
Spread
Spread
3
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more FatsFats +37.5%
Contains more WaterWater +12.2%
Contains more ProteinProtein +234.5%
Contains more CarbsCarbs +115.5%
Contains more OtherOther +291.5%

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
Spread
Spread
3
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains less Sat. FatSaturated fat -71.7%
Contains more Mono. FatMonounsaturated fat +647.9%
Contains more Poly. FatPolyunsaturated fat +882.8%

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.