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  6. Coconut milk vs. Taro

Coconut milk vs. Taro — In-Depth Nutrition Comparison

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A recap on the 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.
  • The glycemic index of 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.
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%
Taro
Taro
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 13% 52% 21% 57% 6.3% 36% 1.4% 50% 3.8%
Contains more MagnesiumMagnesium +12.1%
Contains more IronIron +198.2%
Contains more CopperCopper +54.7%
Contains more ZincZinc +191.3%
Contains more PhosphorusPhosphorus +19%
Contains more ManganeseManganese +139.2%
Contains more SeleniumSelenium +785.7%
Contains more CalciumCalcium +168.8%
Contains more PotassiumPotassium +124.7%
Contains less SodiumSodium -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.
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%
Taro
Taro
10
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 15% 1.3% 48% 0% 24% 5.8% 11% 18% 65% 0% 2.5% 17% 9.4%
Contains more Vitamin B3Vitamin B3 +26.7%
Contains more Vitamin CVitamin C +60.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1486.7%
Contains more Vitamin B1Vitamin B1 +265.4%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +65.6%
Contains more Vitamin B6Vitamin B6 +757.6%
Contains more Vitamin KVitamin K +900%
Contains more FolateFolate +37.5%
Contains more CholineCholine +103.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut milk Taro DV% diff.
Saturated fat 21.14g 0.041g 96%
Fats 23.84g 0.2g 36%
Manganese 0.916mg 0.383mg 23%
Vitamin B6 0.033mg 0.283mg 19%
Vitamin E 0.15mg 2.38mg 15%
Iron 1.64mg 0.55mg 14%
Copper 0.266mg 0.172mg 10%
Selenium 6.2µg 0.7µg 10%
Potassium 263mg 591mg 10%
Fiber 2.2g 4.1g 8%
Carbs 5.54g 26.46g 7%
Calories 230kcal 112kcal 6%
Vitamin B1 0.026mg 0.095mg 6%
Zinc 0.67mg 0.23mg 4%
Calcium 16mg 43mg 3%
Vitamin B5 0.183mg 0.303mg 2%
Monounsaturated fat 1.014g 0.016g 2%
Vitamin C 2.8mg 4.5mg 2%
Choline 8.5mg 17.3mg 2%
Phosphorus 100mg 84mg 2%
Folate 16µg 22µg 2%
Vitamin B2 0mg 0.025mg 2%
Protein 2.29g 1.5g 2%
Magnesium 37mg 33mg 1%
Vitamin B3 0.76mg 0.6mg 1%
Polyunsaturated fat 0.261g 0.083g 1%
Vitamin K 0.1µg 1µg 1%
Net carbs 3.34g 22.36g N/A
Sugar 3.34g 0.4g N/A
Sodium 15mg 11mg 0%
Vitamin A 0µg 4µg 0%
Tryptophan 0.027mg 0.023mg 0%
Threonine 0.083mg 0.069mg 0%
Isoleucine 0.09mg 0.054mg 0%
Leucine 0.17mg 0.111mg 0%
Lysine 0.101mg 0.067mg 0%
Methionine 0.043mg 0.02mg 0%
Phenylalanine 0.116mg 0.082mg 0%
Valine 0.139mg 0.082mg 0%
Histidine 0.053mg 0.034mg 0%

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
Taro
Taro
3
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
Contains more ProteinProtein +52.7%
Contains more FatsFats +11820%
Contains more CarbsCarbs +377.6%
Contains more OtherOther +69%
~equal in Water ~70.64g

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
Taro
Taro
1
29% 11% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.083 g
Contains more Mono. FatMonounsaturated fat +6237.5%
Contains more Poly. FatPolyunsaturated fat +214.5%
Contains less Sat. FatSaturated fat -99.8%

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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.