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  6. Coconut milk vs. Taco salad

Coconut milk vs. Taco salad — In-Depth Nutrition Comparison

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Significant differences between Coconut milk and Taco salad

  • Coconut milk has more Manganese, Copper, and Selenium, however, Taco salad is richer in Vitamin B2, Vitamin B12, Vitamin B5, and Calcium.
  • Coconut milk covers your daily Saturated Fat needs 88% more than Taco salad.
  • Taco salad has 5 times less Manganese than Coconut milk. Coconut milk has 0.916mg of Manganese, while Taco salad has 0.167mg.
  • Taco salad contains less Saturated Fat.

Specific food types used in this comparison are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Fast foods, taco salad.

Infographic

Coconut milk vs Taco salad 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
8
:
2
Taco salad
Taco salad
Contains more Iron +42.6%
Contains more Magnesium +42.3%
Contains more Phosphorus +38.9%
Contains more Potassium +25.2%
Contains less Sodium -96.1%
Contains more Copper +135.4%
Contains more Manganese +448.5%
Contains more Selenium +181.8%
Contains more Calcium +506.3%
Contains more Zinc +103%
Coconut milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 62% 27% 43% 24% 2% 19% 89% 120% 34%
Taco salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 44% 19% 31% 19% 51% 38% 38% 22% 12%
Contains more Iron +42.6%
Contains more Magnesium +42.3%
Contains more Phosphorus +38.9%
Contains more Potassium +25.2%
Contains less Sodium -96.1%
Contains more Copper +135.4%
Contains more Manganese +448.5%
Contains more Selenium +181.8%
Contains more Calcium +506.3%
Contains more Zinc +103%

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
4
:
8
Taco salad
Taco salad
Contains more Vitamin C +55.6%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +92.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +63.2%
Contains more Vitamin B5 +271.6%
Contains more Vitamin B6 +233.3%
Contains more Folate +162.5%
Contains more Vitamin B12 +∞%
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%
Taco salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 0% 0% 6% 13% 42% 24% 41% 26% 32% 40% 0%
Contains more Vitamin C +55.6%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +92.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +63.2%
Contains more Vitamin B5 +271.6%
Contains more Vitamin B6 +233.3%
Contains more Folate +162.5%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut milk
Coconut milk
1
:
4
Taco salad
Taco salad
Contains more Fats +219.6%
Contains more Protein +191.7%
Contains more Carbs +115%
Contains more Other +125.4%
Equal in Water - 72.35
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
Taco salad
7% 7% 12% 72%
Protein: 6.68 g
Fats: 7.46 g
Carbs: 11.91 g
Water: 72.35 g
Other: 1.6 g
Contains more Fats +219.6%
Contains more Protein +191.7%
Contains more Carbs +115%
Contains more Other +125.4%
Equal in Water - 72.35

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut milk
Coconut milk
0
:
3
Taco salad
Taco salad
Contains less Saturated Fat -83.7%
Contains more Monounsaturated Fat +157%
Contains more Polyunsaturated fat +238.3%
Coconut milk
94% 5%
Saturated Fat: 21.14 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 0.261 g
Taco salad
50% 38% 13%
Saturated Fat: 3.446 g
Monounsaturated Fat: 2.606 g
Polyunsaturated fat: 0.883 g
Contains less Saturated Fat -83.7%
Contains more Monounsaturated Fat +157%
Contains more Polyunsaturated fat +238.3%

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 Taco salad
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 ok

All nutrients comparison - raw data values

Nutrient Coconut milk Taco salad Opinion
Net carbs 3.34g 11.91g Taco salad
Protein 2.29g 6.68g Taco salad
Fats 23.84g 7.46g Coconut milk
Carbs 5.54g 11.91g Taco salad
Calories 230kcal 141kcal Coconut milk
Sugar 3.34g Taco salad
Fiber 2.2g Coconut milk
Calcium 16mg 97mg Taco salad
Iron 1.64mg 1.15mg Coconut milk
Magnesium 37mg 26mg Coconut milk
Phosphorus 100mg 72mg Coconut milk
Potassium 263mg 210mg Coconut milk
Sodium 15mg 385mg Coconut milk
Zinc 0.67mg 1.36mg Taco salad
Copper 0.266mg 0.113mg Coconut milk
Manganese 0.916mg 0.167mg Coconut milk
Selenium 6.2µg 2.2µg Coconut milk
Vitamin A 0IU 297IU Taco salad
Vitamin E 0.15mg Coconut milk
Vitamin C 2.8mg 1.8mg Coconut milk
Vitamin B1 0.026mg 0.05mg Taco salad
Vitamin B2 0mg 0.18mg Taco salad
Vitamin B3 0.76mg 1.24mg Taco salad
Vitamin B5 0.183mg 0.68mg Taco salad
Vitamin B6 0.033mg 0.11mg Taco salad
Folate 16µg 42µg Taco salad
Vitamin B12 0µg 0.32µg Taco salad
Vitamin K 0.1µg Coconut milk
Tryptophan 0.027mg 0.075mg Taco salad
Threonine 0.083mg 0.254mg Taco salad
Isoleucine 0.09mg 0.311mg Taco salad
Leucine 0.17mg 0.549mg Taco salad
Lysine 0.101mg 0.486mg Taco salad
Methionine 0.043mg 0.145mg Taco salad
Phenylalanine 0.116mg 0.277mg Taco salad
Valine 0.139mg 0.343mg Taco salad
Histidine 0.053mg 0.201mg Taco salad
Cholesterol 0mg 22mg Coconut milk
Saturated Fat 21.14g 3.446g Taco salad
Monounsaturated Fat 1.014g 2.606g Taco salad
Polyunsaturated fat 0.261g 0.883g Taco salad

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Taco salad
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
20%
Taco salad
Minerals Daily Need Coverage Score
42%
Coconut milk
30%
Taco salad

Comparison summary

Which food is lower in Sugar?
Taco salad
Taco salad is lower in Sugar (difference - 3.34g)
Which food is lower in Saturated Fat?
Taco salad
Taco salad is lower in Saturated Fat (difference - 17.694g)
Which food is lower in glycemic index?
Taco salad
Taco salad is lower in glycemic index (difference - 97)
Which food is cheaper?
Taco salad
Taco salad is cheaper (difference - $4)
Which food is richer in vitamins?
Taco salad
Taco salad is relatively richer in vitamins
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 370mg)
Which food is lower in Cholesterol?
Coconut milk
Coconut milk is lower in Cholesterol (difference - 22mg)
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

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.