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Coconut milk vs. Sweet potato — In-Depth Nutrition Comparison

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The main differences between coconut milk and sweet potato

  • Coconut milk is richer in manganese, iron, copper, selenium, and phosphorus, yet sweet potato is richer in vitamin A, vitamin B6, and vitamin B5.
  • Daily need coverage for vitamin A for sweet potato is 284% higher.
  • Coconut milk contains 1174 times more saturated fat than sweet potato. Coconut milk contains 21.14g of saturated fat, while sweet potato contains 0.018g.
  • Sweet potato 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 Sweet potato, raw, unprepared.

Infographic

Coconut milk vs Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more MagnesiumMagnesium +48%
Contains more IronIron +168.9%
Contains more CopperCopper +76.2%
Contains more ZincZinc +123.3%
Contains more PhosphorusPhosphorus +112.8%
Contains less SodiumSodium -72.7%
Contains more ManganeseManganese +255%
Contains more SeleniumSelenium +933.3%
Contains more CalciumCalcium +87.5%
Contains more PotassiumPotassium +28.1%

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin CVitamin C +16.7%
Contains more Vitamin B3Vitamin B3 +36.4%
Contains more FolateFolate +45.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +73.3%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +337.2%
Contains more Vitamin B6Vitamin B6 +533.3%
Contains more Vitamin KVitamin K +1700%
Contains more CholineCholine +44.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +45.9%
Contains more FatsFats +47580%
Contains more CarbsCarbs +263.2%
Contains more WaterWater +14.3%
Contains more OtherOther +38%

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +101300%
Contains more Poly. FatPolyunsaturated fat +1764.3%
Contains less Sat. FatSaturated fat -99.9%

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 Sweet potato
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Coconut milk Sweet potato DV% diff.
Saturated fat 21.14g 0.018g 96%
Vitamin A 0µg 709µg 79%
Fats 23.84g 0.05g 37%
Manganese 0.916mg 0.258mg 29%
Vitamin B6 0.033mg 0.209mg 14%
Iron 1.64mg 0.61mg 13%
Copper 0.266mg 0.151mg 13%
Vitamin B5 0.183mg 0.8mg 12%
Selenium 6.2µg 0.6µg 10%
Phosphorus 100mg 47mg 8%
Calories 230kcal 86kcal 7%
Starch 12.65g 5%
Carbs 5.54g 20.12g 5%
Vitamin B2 0mg 0.061mg 5%
Vitamin B1 0.026mg 0.078mg 4%
Zinc 0.67mg 0.3mg 3%
Magnesium 37mg 25mg 3%
Fiber 2.2g 3g 3%
Monounsaturated fat 1.014g 0.001g 3%
Polyunsaturated fat 0.261g 0.014g 2%
Potassium 263mg 337mg 2%
Sodium 15mg 55mg 2%
Folate 16µg 11µg 1%
Vitamin K 0.1µg 1.8µg 1%
Choline 8.5mg 12.3mg 1%
Fructose 0.7g 1%
Vitamin E 0.15mg 0.26mg 1%
Calcium 16mg 30mg 1%
Protein 2.29g 1.57g 1%
Vitamin B3 0.76mg 0.557mg 1%
Vitamin C 2.8mg 2.4mg 0%
Net carbs 3.34g 17.12g N/A
Sugar 3.34g 4.18g N/A
Tryptophan 0.027mg 0.031mg 0%
Threonine 0.083mg 0.083mg 0%
Isoleucine 0.09mg 0.055mg 0%
Leucine 0.17mg 0.092mg 0%
Lysine 0.101mg 0.066mg 0%
Methionine 0.043mg 0.029mg 0%
Phenylalanine 0.116mg 0.089mg 0%
Valine 0.139mg 0.086mg 0%
Histidine 0.053mg 0.031mg 0%

Which food is preferable for your diet?

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

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
31%
Sweet potato
Minerals Daily Need Coverage Score
42%
Coconut milk
20%
Sweet potato

Comparison summary

Which food is lower in Saturated fat?
Sweet potato
Sweet potato is lower in Saturated fat (difference - 21.122g)
Which food is lower in glycemic index?
Sweet potato
Sweet potato is lower in glycemic index (difference - 27)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $3.8)
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Coconut milk
Coconut milk is lower in Sugar (difference - 0.84g)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 40mg)
Which food is richer in minerals?
Coconut milk
Coconut milk is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.