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  6. Coconut milk vs. Summer squash

Coconut milk vs. Summer squash — In-Depth Nutrition Comparison

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How are coconut milk and summer squash different?

  • Coconut milk is richer in manganese, copper, iron, selenium, and phosphorus, while summer squash is higher in vitamin C, vitamin B6, and vitamin B2.
  • Coconut milk covers your daily need for saturated fat, 105% more than summer squash.
  • Coconut milk contains 31 times more selenium than summer squash. Coconut milk contains 6.2µg of selenium, while summer squash contains 0.2µg.
  • Summer squash is lower in saturated fat.
  • Coconut milk has a higher glycemic index (97) than summer squash (13).

Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Squash, summer, all varieties, raw types were used in this article.

Infographic

Coconut milk vs Summer squash 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more MagnesiumMagnesium +117.6%
Contains more IronIron +368.6%
Contains more CopperCopper +421.6%
Contains more ZincZinc +131%
Contains more PhosphorusPhosphorus +163.2%
Contains more ManganeseManganese +423.4%
Contains more SeleniumSelenium +3000%
Contains less SodiumSodium -86.7%
~equal in Calcium ~15mg
~equal in Potassium ~262mg

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin B3Vitamin B3 +56.1%
Contains more Vitamin B5Vitamin B5 +18.1%
Contains more CholineCholine +26.9%
Contains more Vitamin CVitamin C +507.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +84.6%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B6Vitamin B6 +560.6%
Contains more Vitamin KVitamin K +2900%
Contains more FolateFolate +81.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut milk Summer squash DV% diff.
Saturated fat 21.14g 0.044g 96%
Fats 23.84g 0.18g 36%
Manganese 0.916mg 0.175mg 32%
Copper 0.266mg 0.051mg 24%
Iron 1.64mg 0.35mg 16%
Vitamin C 2.8mg 17mg 16%
Vitamin B6 0.033mg 0.218mg 14%
Selenium 6.2µg 0.2µg 11%
Vitamin B2 0mg 0.142mg 11%
Calories 230kcal 16kcal 11%
Phosphorus 100mg 38mg 9%
Magnesium 37mg 17mg 5%
Fiber 2.2g 1.1g 4%
Folate 16µg 29µg 3%
Zinc 0.67mg 0.29mg 3%
Monounsaturated fat 1.014g 0.016g 2%
Vitamin K 0.1µg 3µg 2%
Vitamin B3 0.76mg 0.487mg 2%
Protein 2.29g 1.21g 2%
Vitamin B1 0.026mg 0.048mg 2%
Fructose 0.95g 1%
Carbs 5.54g 3.35g 1%
Vitamin A 0µg 10µg 1%
Polyunsaturated fat 0.261g 0.089g 1%
Sodium 15mg 2mg 1%
Vitamin B5 0.183mg 0.155mg 1%
Net carbs 3.34g 2.25g N/A
Calcium 16mg 15mg 0%
Potassium 263mg 262mg 0%
Sugar 3.34g 2.2g N/A
Vitamin E 0.15mg 0.12mg 0%
Choline 8.5mg 6.7mg 0%
Tryptophan 0.027mg 0.011mg 0%
Threonine 0.083mg 0.028mg 0%
Isoleucine 0.09mg 0.042mg 0%
Leucine 0.17mg 0.069mg 0%
Lysine 0.101mg 0.065mg 0%
Methionine 0.043mg 0.017mg 0%
Phenylalanine 0.116mg 0.041mg 0%
Valine 0.139mg 0.053mg 0%
Histidine 0.053mg 0.025mg 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% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +89.3%
Contains more FatsFats +13144.4%
Contains more CarbsCarbs +65.4%
Contains more OtherOther +14.5%
Contains more WaterWater +40%

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
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +6237.5%
Contains more Poly. FatPolyunsaturated fat +193.3%
Contains less Sat. FatSaturated fat -99.8%

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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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.