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  6. Coconut milk vs. Taro

Coconut milk vs. Taro — In-Depth Nutrition Comparison

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A recap on differences between Coconut milk and Taro

  • Coconut milk is higher in Manganese, Iron, Copper, and Selenium, yet Taro is higher in Vitamin B6, Vitamin E , Potassium, Fiber, and Vitamin B1.
  • Coconut milk covers your daily Saturated Fat needs 105% more than Taro.
  • Coconut milk contains 9 times more Selenium than Taro. While Coconut milk contains 6.2µg of Selenium, Taro contains only 0.7µg.
  • The amount of Saturated Fat in Taro is lower.

Food varieties used in this article are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Taro, raw.

Infographic

Coconut milk vs Taro 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
7
:
3
Taro
Taro
Contains more Iron +198.2%
Contains more Magnesium +12.1%
Contains more Phosphorus +19%
Contains more Zinc +191.3%
Contains more Copper +54.7%
Contains more Manganese +139.2%
Contains more Selenium +785.7%
Contains more Calcium +168.8%
Contains more Potassium +124.7%
Contains less Sodium -26.7%
Coconut milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 62% 27% 43% 24% 2% 19% 89% 120% 34%
Taro
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 21% 24% 36% 53% 2% 7% 58% 50% 4%
Contains more Iron +198.2%
Contains more Magnesium +12.1%
Contains more Phosphorus +19%
Contains more Zinc +191.3%
Contains more Copper +54.7%
Contains more Manganese +139.2%
Contains more Selenium +785.7%
Contains more Calcium +168.8%
Contains more Potassium +124.7%
Contains less Sodium -26.7%

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
1
:
9
Taro
Taro
Contains more Vitamin B3 +26.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +1486.7%
Contains more Vitamin C +60.7%
Contains more Vitamin B1 +265.4%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +65.6%
Contains more Vitamin B6 +757.6%
Contains more Folate +37.5%
Contains more Vitamin K +900%
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%
Taro
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 48% 0% 15% 24% 6% 12% 19% 66% 17% 0% 3%
Contains more Vitamin B3 +26.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +1486.7%
Contains more Vitamin C +60.7%
Contains more Vitamin B1 +265.4%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +65.6%
Contains more Vitamin B6 +757.6%
Contains more Folate +37.5%
Contains more Vitamin K +900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut milk
Coconut milk
2
:
3
Taro
Taro
Contains more Protein +52.7%
Contains more Fats +11820%
Contains more Carbs +377.6%
Contains more Other +69%
Equal in Water - 70.64
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
Taro
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
Contains more Protein +52.7%
Contains more Fats +11820%
Contains more Carbs +377.6%
Contains more Other +69%
Equal in Water - 70.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut milk
Coconut milk
2
:
1
Taro
Taro
Contains more Monounsaturated Fat +6237.5%
Contains more Polyunsaturated fat +214.5%
Contains less Saturated Fat -99.8%
Coconut milk
94% 5%
Saturated Fat: 21.14 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 0.261 g
Taro
29% 11% 59%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.083 g
Contains more Monounsaturated Fat +6237.5%
Contains more Polyunsaturated fat +214.5%
Contains less Saturated Fat -99.8%

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 Taro
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Coconut milk Taro Opinion
Net carbs 3.34g 22.36g Taro
Protein 2.29g 1.5g Coconut milk
Fats 23.84g 0.2g Coconut milk
Carbs 5.54g 26.46g Taro
Calories 230kcal 112kcal Coconut milk
Sugar 3.34g 0.4g Taro
Fiber 2.2g 4.1g Taro
Calcium 16mg 43mg Taro
Iron 1.64mg 0.55mg Coconut milk
Magnesium 37mg 33mg Coconut milk
Phosphorus 100mg 84mg Coconut milk
Potassium 263mg 591mg Taro
Sodium 15mg 11mg Taro
Zinc 0.67mg 0.23mg Coconut milk
Copper 0.266mg 0.172mg Coconut milk
Manganese 0.916mg 0.383mg Coconut milk
Selenium 6.2µg 0.7µg Coconut milk
Vitamin A 0IU 76IU Taro
Vitamin A RAE 0µg 4µg Taro
Vitamin E 0.15mg 2.38mg Taro
Vitamin C 2.8mg 4.5mg Taro
Vitamin B1 0.026mg 0.095mg Taro
Vitamin B2 0mg 0.025mg Taro
Vitamin B3 0.76mg 0.6mg Coconut milk
Vitamin B5 0.183mg 0.303mg Taro
Vitamin B6 0.033mg 0.283mg Taro
Folate 16µg 22µg Taro
Vitamin K 0.1µg 1µg Taro
Tryptophan 0.027mg 0.023mg Coconut milk
Threonine 0.083mg 0.069mg Coconut milk
Isoleucine 0.09mg 0.054mg Coconut milk
Leucine 0.17mg 0.111mg Coconut milk
Lysine 0.101mg 0.067mg Coconut milk
Methionine 0.043mg 0.02mg Coconut milk
Phenylalanine 0.116mg 0.082mg Coconut milk
Valine 0.139mg 0.082mg Coconut milk
Histidine 0.053mg 0.034mg Coconut milk
Saturated Fat 21.14g 0.041g Taro
Monounsaturated Fat 1.014g 0.016g Coconut milk
Polyunsaturated fat 0.261g 0.083g Coconut milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Taro
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
18%
Taro
Minerals Daily Need Coverage Score
42%
Coconut milk
26%
Taro

Comparison summary

Which food is lower in Sugar?
Taro
Taro is lower in Sugar (difference - 2.94g)
Which food contains less Sodium?
Taro
Taro contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Taro
Taro is lower in Saturated Fat (difference - 21.099g)
Which food is lower in glycemic index?
Taro
Taro is lower in glycemic index (difference - 43)
Which food is cheaper?
Taro
Taro is cheaper (difference - $4)
Which food is richer in vitamins?
Taro
Taro is relatively richer in vitamins
Which food is richer in minerals?
Coconut milk
Coconut milk is relatively richer in minerals
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. Taro - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169308/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.