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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% 1.5% 0% 3% 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%

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut milk Steak
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Coconut milk Steak Opinion
Calories 230kcal 271kcal Steak
Protein 2.29g 24.85g Steak
Fats 23.84g 19.02g Coconut milk
Vitamin C 2.8mg 0mg Coconut milk
Net carbs 3.34g 0g Coconut milk
Carbs 5.54g 0g Coconut milk
Cholesterol 0mg 78mg Coconut milk
Vitamin D 0IU 6IU Steak
Magnesium 37mg 23mg Coconut milk
Calcium 16mg 12mg Coconut milk
Potassium 263mg 279mg Steak
Iron 1.64mg 2.4mg Steak
Sugar 3.34g 0g Steak
Fiber 2.2g 0g Coconut milk
Copper 0.266mg 0.085mg Coconut milk
Zinc 0.67mg 6.34mg Steak
Phosphorus 100mg 163mg Steak
Sodium 15mg 58mg Coconut milk
Vitamin A 0IU 25IU Steak
Vitamin A 0µg 7µg Steak
Vitamin E 0.15mg Coconut milk
Vitamin D 0µg 0.1µg Steak
Manganese 0.916mg Coconut milk
Selenium 6.2µg 31.8µg Steak
Vitamin B1 0.026mg 0.074mg Steak
Vitamin B2 0mg 0.301mg Steak
Vitamin B3 0.76mg 5.149mg Steak
Vitamin B5 0.183mg Coconut milk
Vitamin B6 0.033mg 0.5mg Steak
Vitamin B12 0µg 2.2µg Steak
Vitamin K 0.1µg 1.6µg Steak
Folate 16µg 6µg Coconut milk
Choline 8.5mg Coconut milk
Saturated Fat 21.14g 8.443g Steak
Monounsaturated fat 1.014g 9.171g Steak
Polyunsaturated fat 0.261g 0.896g Steak
Tryptophan 0.027mg 0.278mg Steak
Threonine 0.083mg 1.171mg Steak
Isoleucine 0.09mg 1.157mg Steak
Leucine 0.17mg 2.142mg Steak
Lysine 0.101mg 2.38mg Steak
Methionine 0.043mg 0.672mg Steak
Phenylalanine 0.116mg 0.997mg Steak
Valine 0.139mg 1.242mg Steak
Histidine 0.053mg 0.931mg Steak
Omega-3 - EPA 0g 0.001g Steak
Omega-3 - DHA 0g 0.001g Steak
Omega-3 - DPA 0g 0.013g Steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
5%
Coconut milk
45%
Steak
Minerals Daily Need Coverage Score
42%
Coconut milk
59%
Steak

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 3.34g)
Which food is lower in Saturated Fat?
Steak
Steak is lower in Saturated Fat (difference - 12.697g)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 97)
Which food is cheaper?
Steak
Steak is cheaper (difference - $1.6)
Which food is lower in Cholesterol?
Coconut milk
Coconut milk is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 43mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.