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  6. Coconut milk vs. Table salt

Coconut milk vs. Table salt — In-Depth Nutrition Comparison

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The main differences between coconut milk and table salt

  • Coconut milk is richer than table salt in manganese, copper, iron, phosphorus, selenium, fiber, magnesium, and potassium.
  • Daily need coverage for sodium for table salt is 1684% higher.
  • Table salt 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 Salt, table.

Infographic

Coconut milk vs Table salt 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 0.71% 7.2% 0.71% 12% 10% 2.7% 0% 5055% 13% 0.55%
Contains more MagnesiumMagnesium +3600%
Contains more PotassiumPotassium +3187.5%
Contains more IronIron +397%
Contains more CopperCopper +786.7%
Contains more ZincZinc +570%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +816%
Contains more SeleniumSelenium +6100%
Contains more CalciumCalcium +50%

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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0mg
~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
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +33710%
Contains more OtherOther +13956.3%

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

All nutrients comparison - raw data values

Nutrient Coconut milk Table salt DV% diff.
Sodium 15mg 38758mg 1684%
Saturated fat 21.14g 0g 96%
Fats 23.84g 0g 37%
Manganese 0.916mg 0.1mg 35%
Copper 0.266mg 0.03mg 26%
Iron 1.64mg 0.33mg 16%
Phosphorus 100mg 0mg 14%
Calories 230kcal 0kcal 12%
Selenium 6.2µg 0.1µg 11%
Fiber 2.2g 0g 9%
Magnesium 37mg 1mg 9%
Potassium 263mg 8mg 8%
Zinc 0.67mg 0.1mg 5%
Protein 2.29g 0g 5%
Vitamin B3 0.76mg 0mg 5%
Folate 16µg 0µg 4%
Vitamin B5 0.183mg 0mg 4%
Vitamin B6 0.033mg 0mg 3%
Monounsaturated fat 1.014g 0g 3%
Vitamin C 2.8mg 0mg 3%
Choline 8.5mg 0mg 2%
Polyunsaturated fat 0.261g 0g 2%
Vitamin B1 0.026mg 0mg 2%
Carbs 5.54g 0g 2%
Vitamin E 0.15mg 0mg 1%
Calcium 16mg 24mg 1%
Net carbs 3.34g 0g N/A
Sugar 3.34g 0g N/A
Vitamin K 0.1µg 0µg 0%
Tryptophan 0.027mg 0mg 0%
Threonine 0.083mg 0mg 0%
Isoleucine 0.09mg 0mg 0%
Leucine 0.17mg 0mg 0%
Lysine 0.101mg 0mg 0%
Methionine 0.043mg 0mg 0%
Phenylalanine 0.116mg 0mg 0%
Valine 0.139mg 0mg 0%
Histidine 0.053mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Table salt
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
0%
Table salt
Minerals Daily Need Coverage Score
42%
Coconut milk
510%
Table salt

Comparison summary

Which food is lower in Sugar?
Table salt
Table salt is lower in Sugar (difference - 3.34g)
Which food is lower in Saturated fat?
Table salt
Table salt is lower in Saturated fat (difference - 21.14g)
Which food is lower in glycemic index?
Table salt
Table salt is lower in glycemic index (difference - 97)
Which food is cheaper?
Table salt
Table salt is cheaper (difference - $3.9)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 38743mg)
Which food is richer in minerals?
Coconut milk
Coconut milk is relatively richer in minerals
Which food is richer in vitamins?
Coconut milk
Coconut milk is relatively richer in vitamins
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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/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.