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  6. Coconut milk vs. Surimi

Coconut milk vs. Surimi — In-Depth Nutrition Comparison

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What are the main differences between coconut milk and surimi?

  • Coconut milk is richer in manganese, copper, iron, and fiber, while surimi is higher in vitamin B12, selenium, and phosphorus.
  • Coconut milk's daily need coverage for saturated fat is 105% higher.
  • Surimi is lower in saturated fat.
  • Coconut milk has a higher glycemic index (97) than surimi (50).

We used Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Fish, surimi types in this comparison.

Infographic

Coconut milk vs Surimi 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%
Surimi
Surimi
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
Contains more CalciumCalcium +77.8%
Contains more PotassiumPotassium +134.8%
Contains more IronIron +530.8%
Contains more CopperCopper +731.3%
Contains more ZincZinc +103%
Contains less SodiumSodium -89.5%
Contains more ManganeseManganese +8227.3%
Contains more MagnesiumMagnesium +16.2%
Contains more PhosphorusPhosphorus +182%
Contains more SeleniumSelenium +353.2%

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%
Surimi
Surimi
4
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% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B3Vitamin B3 +245.5%
Contains more Vitamin B5Vitamin B5 +161.4%
Contains more FolateFolate +700%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +320%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.03mg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Coconut milk Surimi DV% diff.
Saturated fat 21.14g 0.191g 95%
Vitamin B12 0µg 1.6µg 67%
Selenium 6.2µg 28.1µg 40%
Manganese 0.916mg 0.011mg 39%
Fats 23.84g 0.9g 35%
Protein 2.29g 15.18g 26%
Phosphorus 100mg 282mg 26%
Copper 0.266mg 0.032mg 26%
Iron 1.64mg 0.26mg 17%
Cholesterol 0mg 30mg 10%
Fiber 2.2g 0g 9%
Calories 230kcal 99kcal 7%
Sodium 15mg 143mg 6%
Potassium 263mg 112mg 4%
Folate 16µg 2µg 4%
Zinc 0.67mg 0.33mg 3%
Vitamin E 0.15mg 0.63mg 3%
Vitamin C 2.8mg 0mg 3%
Vitamin B3 0.76mg 0.22mg 3%
Choline 8.5mg 2%
Vitamin B5 0.183mg 0.07mg 2%
Monounsaturated fat 1.014g 0.149g 2%
Vitamin B2 0mg 0.021mg 2%
Vitamin A 0µg 20µg 2%
Vitamin B1 0.026mg 0.02mg 1%
Calcium 16mg 9mg 1%
Magnesium 37mg 43mg 1%
Polyunsaturated fat 0.261g 0.443g 1%
Carbs 5.54g 6.85g 0%
Net carbs 3.34g 6.85g N/A
Sugar 3.34g 0g N/A
Vitamin B6 0.033mg 0.03mg 0%
Vitamin K 0.1µg 0.1µg 0%
Tryptophan 0.027mg 0.092mg 0%
Threonine 0.083mg 0.734mg 0%
Isoleucine 0.09mg 0.709mg 0%
Leucine 0.17mg 1.202mg 0%
Lysine 0.101mg 1.387mg 0%
Methionine 0.043mg 0.515mg 0%
Phenylalanine 0.116mg 0.595mg 0%
Valine 0.139mg 0.77mg 0%
Histidine 0.053mg 0.35mg 0%
Omega-3 - EPA 0g 0.157g N/A
Omega-3 - DHA 0g 0.241g N/A
Omega-3 - DPA 0g 0.014g 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
Surimi
Surimi
4
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
Contains more FatsFats +2548.9%
Contains more ProteinProtein +562.9%
Contains more CarbsCarbs +23.6%
Contains more WaterWater +12.9%
~equal in Other ~0.73g

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
Surimi
Surimi
2
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 g
Contains more Mono. FatMonounsaturated fat +580.5%
Contains less Sat. FatSaturated fat -99.1%
Contains more Poly. FatPolyunsaturated fat +69.7%

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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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.