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  6. Coconut milk vs. Swordfish

Coconut milk vs. Swordfish — In-Depth Nutrition Comparison

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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 of 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.

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.
Coconut milk
Coconut milk
6
:
4
Swordfish
Swordfish
Contains more Calcium +166.7%
Contains more Iron +264.4%
Contains less Sodium -84.5%
Contains more Copper +478.3%
Contains more Manganese +6946.2%
Contains more Phosphorus +204%
Contains more Potassium +89.7%
Contains more Zinc +16.4%
Contains more Selenium +1004.8%
Equal in Magnesium - 35
Coconut milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 62% 27% 43% 24% 2% 19% 89% 120% 34%
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Contains more Calcium +166.7%
Contains more Iron +264.4%
Contains less Sodium -84.5%
Contains more Copper +478.3%
Contains more Manganese +6946.2%
Contains more Phosphorus +204%
Contains more Potassium +89.7%
Contains more Zinc +16.4%
Contains more Selenium +1004.8%
Equal in Magnesium - 35

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.
Coconut milk
Coconut milk
2
:
9
Swordfish
Swordfish
Contains more Vitamin C +∞%
Contains more Folate +700%
Contains more Vitamin A +∞%
Contains more Vitamin E +1506.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +242.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1117.6%
Contains more Vitamin B5 +127.9%
Contains more Vitamin B6 +1763.6%
Contains more Vitamin B12 +∞%
Equal in Vitamin K - 0.1
Coconut milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 10% 7% 0% 15% 11% 8% 12% 0% 1%
Swordfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
Contains more Vitamin C +∞%
Contains more Folate +700%
Contains more Vitamin A +∞%
Contains more Vitamin E +1506.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +242.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1117.6%
Contains more Vitamin B5 +127.9%
Contains more Vitamin B6 +1763.6%
Contains more Vitamin B12 +∞%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut milk
Coconut milk
3
:
2
Swordfish
Swordfish
Contains more Fats +200.6%
Contains more Carbs +∞%
Contains more Other +97.2%
Contains more Protein +924%
Equal in Water - 68.26
Coconut milk
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more Fats +200.6%
Contains more Carbs +∞%
Contains more Other +97.2%
Contains more Protein +924%
Equal in Water - 68.26

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut milk
Coconut milk
0
:
3
Swordfish
Swordfish
Contains less Saturated Fat -91%
Contains more Monounsaturated Fat +249.5%
Contains more Polyunsaturated fat +424.1%
Coconut milk
94% 5%
Saturated Fat: 21.14 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 0.261 g
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Contains less Saturated Fat -91%
Contains more Monounsaturated Fat +249.5%
Contains more Polyunsaturated 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 Sodium ok
Lower in Cholesterol ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Coconut milk Swordfish Opinion
Net carbs 3.34g 0g Coconut milk
Protein 2.29g 23.45g Swordfish
Fats 23.84g 7.93g Coconut milk
Carbs 5.54g 0g Coconut milk
Calories 230kcal 172kcal Coconut milk
Sugar 3.34g 0g Swordfish
Fiber 2.2g 0g Coconut milk
Calcium 16mg 6mg Coconut milk
Iron 1.64mg 0.45mg Coconut milk
Magnesium 37mg 35mg Coconut milk
Phosphorus 100mg 304mg Swordfish
Potassium 263mg 499mg Swordfish
Sodium 15mg 97mg Coconut milk
Zinc 0.67mg 0.78mg Swordfish
Copper 0.266mg 0.046mg Coconut milk
Manganese 0.916mg 0.013mg Coconut milk
Selenium 6.2µg 68.5µg Swordfish
Vitamin A 0IU 129IU Swordfish
Vitamin A RAE 0µg 43µg Swordfish
Vitamin E 0.15mg 2.41mg Swordfish
Vitamin D 0IU 666IU Swordfish
Vitamin D 0µg 16.6µg Swordfish
Vitamin C 2.8mg 0mg Coconut milk
Vitamin B1 0.026mg 0.089mg Swordfish
Vitamin B2 0mg 0.063mg Swordfish
Vitamin B3 0.76mg 9.254mg Swordfish
Vitamin B5 0.183mg 0.417mg Swordfish
Vitamin B6 0.033mg 0.615mg Swordfish
Folate 16µg 2µg Coconut milk
Vitamin B12 0µg 1.62µg Swordfish
Vitamin K 0.1µg 0.1µg
Tryptophan 0.027mg 0.265mg Swordfish
Threonine 0.083mg 1.035mg Swordfish
Isoleucine 0.09mg 1.088mg Swordfish
Leucine 0.17mg 1.919mg Swordfish
Lysine 0.101mg 2.168mg Swordfish
Methionine 0.043mg 0.699mg Swordfish
Phenylalanine 0.116mg 0.922mg Swordfish
Valine 0.139mg 1.216mg Swordfish
Histidine 0.053mg 0.695mg Swordfish
Cholesterol 0mg 78mg Coconut milk
Trans Fat 0.056g Coconut milk
Saturated Fat 21.14g 1.911g Swordfish
Omega-3 - DHA 0g 0.772g Swordfish
Omega-3 - EPA 0g 0.127g Swordfish
Omega-3 - DPA 0g 0.168g Swordfish
Monounsaturated Fat 1.014g 3.544g Swordfish
Polyunsaturated fat 0.261g 1.368g Swordfish
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Swordfish
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
95%
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 contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 82mg)
Which food is lower in Cholesterol?
Coconut milk
Coconut milk is lower in Cholesterol (difference - 78mg)
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.