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  6. Coconut milk vs. Steak

Coconut milk vs. Steak — In-Depth Nutrition Comparison

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The main differences between coconut milk and steak

  • Coconut milk is richer in copper, yet steak is richer in vitamin B12, zinc, selenium, vitamin B6, vitamin B3, vitamin B2, and iron.
  • Daily need coverage for vitamin B12 for steak is 92% higher.
  • Coconut milk contains 3 times more copper than steak. Coconut milk contains 0.266mg of copper, while steak contains 0.085mg.
  • Steak contains less saturated fat.
  • Steak 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 Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Coconut milk vs Steak 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%
Steak
Steak
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains more MagnesiumMagnesium +60.9%
Contains more CalciumCalcium +33.3%
Contains more CopperCopper +212.9%
Contains less SodiumSodium -74.1%
Contains more ManganeseManganese +∞%
Contains more IronIron +46.3%
Contains more ZincZinc +846.3%
Contains more PhosphorusPhosphorus +63%
Contains more SeleniumSelenium +412.9%
~equal in Potassium ~279mg

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%
Steak
Steak
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +166.7%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +184.6%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +577.5%
Contains more Vitamin B6Vitamin B6 +1415.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1500%

All nutrients comparison - raw data values

Nutrient Coconut milk Steak DV% diff.
Vitamin B12 0µg 2.2µg 92%
Saturated fat 21.14g 8.443g 58%
Zinc 0.67mg 6.34mg 52%
Selenium 6.2µg 31.8µg 47%
Protein 2.29g 24.85g 45%
Manganese 0.916mg 40%
Vitamin B6 0.033mg 0.5mg 36%
Vitamin B3 0.76mg 5.149mg 27%
Cholesterol 0mg 78mg 26%
Vitamin B2 0mg 0.301mg 23%
Monounsaturated fat 1.014g 9.171g 20%
Copper 0.266mg 0.085mg 20%
Iron 1.64mg 2.4mg 10%
Fiber 2.2g 0g 9%
Phosphorus 100mg 163mg 9%
Fats 23.84g 19.02g 7%
Vitamin B5 0.183mg 4%
Polyunsaturated fat 0.261g 0.896g 4%
Vitamin B1 0.026mg 0.074mg 4%
Folate 16µg 6µg 3%
Magnesium 37mg 23mg 3%
Vitamin C 2.8mg 0mg 3%
Choline 8.5mg 2%
Calories 230kcal 271kcal 2%
Sodium 15mg 58mg 2%
Carbs 5.54g 0g 2%
Vitamin D 0µg 0.1µg 1%
Vitamin E 0.15mg 1%
Vitamin A 0µg 7µg 1%
Vitamin K 0.1µg 1.6µg 1%
Vitamin D 0IU 6IU 1%
Net carbs 3.34g 0g N/A
Calcium 16mg 12mg 0%
Potassium 263mg 279mg 0%
Sugar 3.34g 0g N/A
Tryptophan 0.027mg 0.278mg 0%
Threonine 0.083mg 1.171mg 0%
Isoleucine 0.09mg 1.157mg 0%
Leucine 0.17mg 2.142mg 0%
Lysine 0.101mg 2.38mg 0%
Methionine 0.043mg 0.672mg 0%
Phenylalanine 0.116mg 0.997mg 0%
Valine 0.139mg 1.242mg 0%
Histidine 0.053mg 0.931mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.013g 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
Steak
Steak
1
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more FatsFats +25.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +21.6%
Contains more OtherOther +31.5%
Contains more ProteinProtein +985.2%

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
Steak
Steak
3
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Contains less Sat. FatSaturated fat -60.1%
Contains more Mono. FatMonounsaturated fat +804.4%
Contains more Poly. FatPolyunsaturated fat +243.3%

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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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.