Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Coconut milk vs. Swordfish — In-Depth Nutrition Comparison

Compare

How are coconut milk and swordfish different?

  • Coconut milk is richer in manganese and copper, while swordfish is higher in selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, and phosphorus.
  • Swordfish covers your daily need for selenium, 113% more than coconut milk.
  • Coconut milk contains 70 times more manganese than swordfish. Coconut milk contains 0.916mg of manganese, while swordfish contains 0.013mg.
  • Swordfish is lower in saturated fat.
  • Coconut milk has a higher glycemic index (97) than swordfish (0).

Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Fish, swordfish, cooked, dry heat types were used in this article.

Infographic

Coconut milk vs Swordfish 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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more CalciumCalcium +166.7%
Contains more IronIron +264.4%
Contains more CopperCopper +478.3%
Contains less SodiumSodium -84.5%
Contains more ManganeseManganese +6946.2%
Contains more PotassiumPotassium +89.7%
Contains more ZincZinc +16.4%
Contains more PhosphorusPhosphorus +204%
Contains more SeleniumSelenium +1004.8%
~equal in Magnesium ~35mg

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 0% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +700%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1506.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +242.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +1117.6%
Contains more Vitamin B5Vitamin B5 +127.9%
Contains more Vitamin B6Vitamin B6 +1763.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +811.8%
~equal in Vitamin K ~0.1µg

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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more FatsFats +200.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +97.2%
Contains more ProteinProtein +924%
~equal in Water ~68.26g

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
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains less Sat. FatSaturated fat -91%
Contains more Mono. FatMonounsaturated fat +249.5%
Contains more Poly. FatPolyunsaturated fat +424.1%

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

All nutrients comparison - raw data values

Nutrient Coconut milk Swordfish DV% diff.
Selenium 6.2µg 68.5µg 113%
Saturated fat 21.14g 1.911g 87%
Vitamin D 0IU 666IU 83%
Vitamin D 0µg 16.6µg 83%
Vitamin B12 0µg 1.62µg 68%
Vitamin B3 0.76mg 9.254mg 53%
Vitamin B6 0.033mg 0.615mg 45%
Protein 2.29g 23.45g 42%
Manganese 0.916mg 0.013mg 39%
Phosphorus 100mg 304mg 29%
Cholesterol 0mg 78mg 26%
Fats 23.84g 7.93g 24%
Copper 0.266mg 0.046mg 24%
Iron 1.64mg 0.45mg 15%
Vitamin E 0.15mg 2.41mg 15%
Choline 8.5mg 77.5mg 13%
Fiber 2.2g 0g 9%
Potassium 263mg 499mg 7%
Polyunsaturated fat 0.261g 1.368g 7%
Monounsaturated fat 1.014g 3.544g 6%
Vitamin A 0µg 43µg 5%
Vitamin B5 0.183mg 0.417mg 5%
Vitamin B1 0.026mg 0.089mg 5%
Vitamin B2 0mg 0.063mg 5%
Sodium 15mg 97mg 4%
Folate 16µg 2µg 4%
Calories 230kcal 172kcal 3%
Vitamin C 2.8mg 0mg 3%
Carbs 5.54g 0g 2%
Zinc 0.67mg 0.78mg 1%
Calcium 16mg 6mg 1%
Net carbs 3.34g 0g N/A
Magnesium 37mg 35mg 0%
Sugar 3.34g 0g N/A
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.027mg 0.265mg 0%
Threonine 0.083mg 1.035mg 0%
Isoleucine 0.09mg 1.088mg 0%
Leucine 0.17mg 1.919mg 0%
Lysine 0.101mg 2.168mg 0%
Methionine 0.043mg 0.699mg 0%
Phenylalanine 0.116mg 0.922mg 0%
Valine 0.139mg 1.216mg 0%
Histidine 0.053mg 0.695mg 0%
Omega-3 - EPA 0g 0.127g N/A
Omega-3 - DHA 0g 0.772g N/A
Omega-3 - DPA 0g 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

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

People also compare

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
72%
Swordfish
Minerals Daily Need Coverage Score
42%
Coconut milk
64%
Swordfish

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 3.34g)
Which food is lower in Saturated fat?
Swordfish
Swordfish is lower in Saturated fat (difference - 19.229g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 97)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $4)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
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 - 82mg)
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.

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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.