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  6. Coconut milk vs. Tortilla

Coconut milk vs. Tortilla — In-Depth Nutrition Comparison

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Significant differences between coconut milk and tortilla

  • Coconut milk has more manganese and copper; however, tortilla is richer in vitamin B1, iron, vitamin B3, folate, selenium, and vitamin B2.
  • Coconut milk covers your daily saturated fat needs 104% more than tortilla.
  • Tortilla has 3 times less manganese than coconut milk. Coconut milk has 0.916mg of manganese, while tortilla has 0.268mg.
  • Tortilla contains less saturated fat.
  • Coconut milk has a higher glycemic index. The glycemic index of coconut milk is 97, while the glycemic index of tortilla is 52.

Specific food types used in this comparison are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Tortilla, includes plain, and from mutton sandwich (Navajo).

Infographic

Coconut milk vs Tortilla infographic
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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 14% 21% 9.3% 143% 34% 8.7% 63% 63% 35% 91%
Contains more MagnesiumMagnesium +94.7%
Contains more PotassiumPotassium +150.5%
Contains more CopperCopper +160.8%
Contains more ZincZinc +109.4%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +241.8%
Contains more CalciumCalcium +337.5%
Contains more IronIron +132.3%
Contains more PhosphorusPhosphorus +46%
Contains more SeleniumSelenium +167.7%

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%
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% 3.8% 0% 93% 26% 77% 10% 14% 0% 1% 74% 0%
Contains more Vitamin CVitamin C +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +26.7%
Contains more Vitamin B1Vitamin B1 +1323.1%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +442.8%
Contains more Vitamin B6Vitamin B6 +81.8%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +512.5%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.17mg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Coconut milk Tortilla DV% diff.
Saturated fat 21.14g 0.296g 95%
Fats 23.84g 0.95g 35%
Vitamin B1 0.026mg 0.37mg 29%
Manganese 0.916mg 0.268mg 28%
Iron 1.64mg 3.81mg 27%
Folate 16µg 98µg 21%
Vitamin B3 0.76mg 4.125mg 21%
Sodium 15mg 482mg 20%
Selenium 6.2µg 16.6µg 19%
Starch 43.02g 18%
Copper 0.266mg 0.102mg 18%
Carbs 5.54g 49.94g 15%
Protein 2.29g 7.28g 10%
Vitamin B2 0mg 0.114mg 9%
Phosphorus 100mg 146mg 7%
Potassium 263mg 105mg 5%
Calcium 16mg 70mg 5%
Magnesium 37mg 19mg 4%
Zinc 0.67mg 0.32mg 3%
Vitamin C 2.8mg 0mg 3%
Monounsaturated fat 1.014g 0.185g 2%
Choline 8.5mg 2%
Vitamin B6 0.033mg 0.06mg 2%
Fiber 2.2g 2.4g 1%
Polyunsaturated fat 0.261g 0.391g 1%
Calories 230kcal 237kcal 0%
Net carbs 3.34g 47.54g N/A
Sugar 3.34g 2.75g N/A
Vitamin E 0.15mg 0.19mg 0%
Vitamin B5 0.183mg 0.17mg 0%
Vitamin K 0.1µg 0.4µg 0%
Tryptophan 0.027mg 0.06mg 0%
Threonine 0.083mg 0.182mg 0%
Isoleucine 0.09mg 0.286mg 0%
Leucine 0.17mg 0.53mg 0%
Lysine 0.101mg 0.157mg 0%
Methionine 0.043mg 0.122mg 0%
Phenylalanine 0.116mg 0.375mg 0%
Valine 0.139mg 0.326mg 0%
Histidine 0.053mg 0.165mg 0%
Omega-3 - ALA 0.019g N/A

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
7% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 g
Contains more FatsFats +2409.5%
Contains more WaterWater +69.2%
Contains more ProteinProtein +217.9%
Contains more CarbsCarbs +801.4%
Contains more OtherOther +163.4%

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
34% 21% 45%
Saturated fat: Sat. Fat 0.296 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.391 g
Contains more Mono. FatMonounsaturated fat +448.1%
Contains less Sat. FatSaturated fat -98.6%
Contains more Poly. FatPolyunsaturated fat +49.8%

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. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168041/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.