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Coconut milk vs. Sweet and sour — In-Depth Nutrition Comparison

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What are the differences between coconut milk and sweet and sour?

  • Coconut milk is higher in copper, iron, phosphorus, selenium, fiber, magnesium, and manganese, yet sweet, and sour is higher in vitamin C.
  • Coconut milk's daily need coverage for saturated fat is 106% more.
  • Coconut milk has 22 times more fiber than sweet and sour. While coconut milk has 2.2g of fiber, sweet, and sour has only 0.1g.
  • The amount of saturated fat in sweet and sour is lower.
  • The glycemic index of sweet and sour is lower.

We used Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Sauce, sweet, and sour, ready-to-serve types in this article.

Infographic

Coconut milk vs Sweet and sour 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 5.7% 3% 8.7% 7.9% 26% 2.5% 3% 48% 99% 2.2%
Contains more MagnesiumMagnesium +362.5%
Contains more CalciumCalcium +60%
Contains more PotassiumPotassium +165.7%
Contains more IronIron +681%
Contains more CopperCopper +236.7%
Contains more ZincZinc +644.4%
Contains more PhosphorusPhosphorus +1328.6%
Contains less SodiumSodium -96%
Contains more ManganeseManganese +20.4%
Contains more SeleniumSelenium +1450%

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 29% 0.33% 0.2% 0% 12% 4.4% 3.5% 5.6% 12% 0% 0.5% 6% 1.3%
Contains more Vitamin EVitamin E +1400%
Contains more Vitamin B3Vitamin B3 +306.4%
Contains more Vitamin B5Vitamin B5 +96.8%
Contains more FolateFolate +100%
Contains more CholineCholine +254.2%
Contains more Vitamin CVitamin C +210.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +84.6%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B6Vitamin B6 +60.6%
Contains more Vitamin KVitamin K +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut milk Sweet and sour DV% diff.
Saturated fat 21.14g 0g 96%
Fats 23.84g 0.02g 37%
Copper 0.266mg 0.079mg 21%
Iron 1.64mg 0.21mg 18%
Sodium 15mg 371mg 15%
Phosphorus 100mg 7mg 13%
Carbs 5.54g 38.22g 11%
Selenium 6.2µg 0.4µg 11%
Fiber 2.2g 0.1g 8%
Vitamin C 2.8mg 8.7mg 7%
Magnesium 37mg 8mg 7%
Manganese 0.916mg 0.761mg 7%
Potassium 263mg 99mg 5%
Zinc 0.67mg 0.09mg 5%
Protein 2.29g 0.27g 4%
Calories 230kcal 150kcal 4%
Vitamin B3 0.76mg 0.187mg 4%
Monounsaturated fat 1.014g 0g 3%
Folate 16µg 8µg 2%
Vitamin B6 0.033mg 0.053mg 2%
Polyunsaturated fat 0.261g 0g 2%
Vitamin B5 0.183mg 0.093mg 2%
Vitamin B1 0.026mg 0.048mg 2%
Vitamin B2 0mg 0.019mg 1%
Vitamin E 0.15mg 0.01mg 1%
Choline 8.5mg 2.4mg 1%
Calcium 16mg 10mg 1%
Net carbs 3.34g 38.12g N/A
Sugar 3.34g 18.75g N/A
Vitamin A 0µg 1µg 0%
Vitamin K 0.1µg 0.2µg 0%
Tryptophan 0.027mg 0%
Threonine 0.083mg 0%
Isoleucine 0.09mg 0%
Leucine 0.17mg 0%
Lysine 0.101mg 0%
Methionine 0.043mg 0%
Phenylalanine 0.116mg 0%
Valine 0.139mg 0%
Histidine 0.053mg 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
38% 60%
Protein: 0.27 g
Fats: 0.02 g
Carbs: 38.22 g
Water: 60.27 g
Other: 1.22 g
Contains more ProteinProtein +748.1%
Contains more FatsFats +119100%
Contains more WaterWater +12.2%
Contains more CarbsCarbs +589.9%
Contains more OtherOther +71.8%

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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. Sweet and sour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174066/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.