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  6. Coconut milk vs. Sweet roll

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

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Summary of differences between coconut milk and sweet roll

  • Coconut milk has more manganese and copper; however, sweet roll is higher in vitamin B1, vitamin B2, selenium, folate, and vitamin E.
  • Coconut milk covers your daily need for saturated fat, 90% more than sweet roll.
  • Coconut milk has 3 times more manganese than sweet roll. While coconut milk has 0.916mg of manganese, sweet roll has only 0.3mg.
  • Sweet roll has less saturated fat.
  • The glycemic index of coconut milk is higher.

These are the specific foods used in this comparison Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Sweet rolls, cinnamon, commercially prepared with raisins.

Infographic

Coconut milk vs Sweet roll 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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
Contains more MagnesiumMagnesium +117.6%
Contains more PotassiumPotassium +136.9%
Contains more CopperCopper +202.3%
Contains more ZincZinc +13.6%
Contains more PhosphorusPhosphorus +31.6%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +205.3%
Contains more CalciumCalcium +350%
Contains more SeleniumSelenium +174.2%
~equal in Iron ~1.6mg

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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
Contains more Vitamin CVitamin C +40%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1226.7%
Contains more Vitamin B1Vitamin B1 +1146.2%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +213.7%
Contains more Vitamin B5Vitamin B5 +121.9%
Contains more Vitamin B6Vitamin B6 +224.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +4300%
Contains more FolateFolate +350%
Contains more CholineCholine +385.9%
~equal in Vitamin D ~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
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
Contains more FatsFats +45.4%
Contains more WaterWater +172.7%
Contains more ProteinProtein +170.7%
Contains more CarbsCarbs +818.8%
Contains more OtherOther +139.4%

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
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 g
Contains less Sat. FatSaturated fat -85.4%
Contains more Mono. FatMonounsaturated fat +373.1%
Contains more Poly. FatPolyunsaturated fat +2763.2%

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 roll
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Coconut milk Sweet roll DV% diff.
Saturated fat 21.14g 3.079g 82%
Polyunsaturated fat 0.261g 7.473g 48%
Manganese 0.916mg 0.3mg 27%
Vitamin B1 0.026mg 0.324mg 25%
Cholesterol 0mg 66mg 22%
Vitamin B2 0mg 0.265mg 20%
Selenium 6.2µg 17µg 20%
Copper 0.266mg 0.088mg 20%
Carbs 5.54g 50.9g 15%
Folate 16µg 72µg 14%
Sodium 15mg 304mg 13%
Vitamin E 0.15mg 1.99mg 12%
Fats 23.84g 16.4g 11%
Vitamin B3 0.76mg 2.384mg 10%
Monounsaturated fat 1.014g 4.797g 9%
Protein 2.29g 6.2g 8%
Calories 230kcal 372kcal 7%
Vitamin A 0µg 62µg 7%
Vitamin B6 0.033mg 0.107mg 6%
Choline 8.5mg 41.3mg 6%
Calcium 16mg 72mg 6%
Vitamin B12 0µg 0.14µg 6%
Magnesium 37mg 17mg 5%
Potassium 263mg 111mg 4%
Vitamin B5 0.183mg 0.406mg 4%
Vitamin K 0.1µg 4.4µg 4%
Phosphorus 100mg 76mg 3%
Fiber 2.2g 2.4g 1%
Zinc 0.67mg 0.59mg 1%
Vitamin C 2.8mg 2mg 1%
Net carbs 3.34g 48.5g N/A
Iron 1.64mg 1.6mg 0%
Sugar 3.34g 31.73g N/A
Tryptophan 0.027mg 0.074mg 0%
Threonine 0.083mg 0.211mg 0%
Isoleucine 0.09mg 0.259mg 0%
Leucine 0.17mg 0.458mg 0%
Lysine 0.101mg 0.243mg 0%
Methionine 0.043mg 0.117mg 0%
Phenylalanine 0.116mg 0.3mg 0%
Valine 0.139mg 0.291mg 0%
Histidine 0.053mg 0.145mg 0%
Omega-3 - DHA 0g 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Sweet roll
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
31%
Sweet roll
Minerals Daily Need Coverage Score
42%
Coconut milk
35%
Sweet roll

Comparison summary

Which food is lower in Saturated fat?
Sweet roll
Sweet roll is lower in Saturated fat (difference - 18.061g)
Which food is lower in glycemic index?
Sweet roll
Sweet roll is lower in glycemic index (difference - 57)
Which food is cheaper?
Sweet roll
Sweet roll is cheaper (difference - $4)
Which food is richer in vitamins?
Sweet roll
Sweet roll is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut milk
Coconut milk is lower in Cholesterol (difference - 66mg)
Which food is lower in Sugar?
Coconut milk
Coconut milk is lower in Sugar (difference - 28.39g)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 289mg)
Which food is richer in minerals?
Coconut milk
Coconut milk is relatively richer in minerals

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 roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.