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  6. Coconut milk vs. Tuna

Coconut milk vs. Tuna — In-Depth Nutrition Comparison

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How are Coconut milk and Tuna different?

  • Coconut milk is richer in Manganese, and Copper, while Tuna is higher in Selenium, Vitamin B3, Vitamin B12, Vitamin B6, Phosphorus, and Vitamin D.
  • Tuna covers your daily need of Selenium 185% more than Coconut milk.
  • Coconut milk contains 103 times more Saturated Fat than Tuna. Coconut milk contains 21.14g of Saturated Fat, while Tuna contains 0.205g.

Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Fish, tuna, yellowfin, fresh, cooked, dry heat types were used in this article.

Infographic

Coconut milk vs Tuna 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%
Tuna
Tuna
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 1.2% 47% 35% 14% 12% 143% 7% 1.7% 590%
Contains more CalciumCalcium +300%
Contains more IronIron +78.3%
Contains more CopperCopper +518.6%
Contains more ZincZinc +48.9%
Contains less SodiumSodium -72.2%
Contains more ManganeseManganese +6946.2%
Contains more MagnesiumMagnesium +13.5%
Contains more PotassiumPotassium +100.4%
Contains more PhosphorusPhosphorus +233%
Contains more SeleniumSelenium +1645.2%

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%
Tuna
Tuna
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 0% 3.9% 5.8% 60% 34% 32% 414% 20% 240% 294% 0.25% 1.5% 42%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +700%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +93.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +415.4%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +2803.9%
Contains more Vitamin B5Vitamin B5 +82.5%
Contains more Vitamin B6Vitamin B6 +3045.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +812.9%
~equal in Vitamin K ~0.1µg

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
Tuna
Tuna
3
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more FatsFats +3940.7%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +1172.9%
Contains more OtherOther +80.3%
~equal in Water ~68.98g

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
Tuna
Tuna
1
40% 27% 34%
Saturated Fat: Sat. Fat 0.205 g
Monounsaturated Fat: Mono. Fat 0.138 g
Polyunsaturated fat: Poly. Fat 0.175 g
Contains more Mono. FatMonounsaturated Fat +634.8%
Contains more Poly. FatPolyunsaturated fat +49.1%
Contains less Sat. FatSaturated Fat -99%

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

All nutrients comparison - raw data values

Nutrient Coconut milk Tuna Opinion
Calories 230kcal 130kcal Coconut milk
Protein 2.29g 29.15g Tuna
Fats 23.84g 0.59g Coconut milk
Vitamin C 2.8mg 0mg Coconut milk
Net carbs 3.34g 0g Coconut milk
Carbs 5.54g 0g Coconut milk
Cholesterol 0mg 47mg Coconut milk
Vitamin D 0IU 82IU Tuna
Magnesium 37mg 42mg Tuna
Calcium 16mg 4mg Coconut milk
Potassium 263mg 527mg Tuna
Iron 1.64mg 0.92mg Coconut milk
Sugar 3.34g 0g Tuna
Fiber 2.2g 0g Coconut milk
Copper 0.266mg 0.043mg Coconut milk
Zinc 0.67mg 0.45mg Coconut milk
Phosphorus 100mg 333mg Tuna
Sodium 15mg 54mg Coconut milk
Vitamin A 0IU 65IU Tuna
Vitamin A 0µg 22µg Tuna
Vitamin E 0.15mg 0.29mg Tuna
Vitamin D 0µg 2µg Tuna
Manganese 0.916mg 0.013mg Coconut milk
Selenium 6.2µg 108.2µg Tuna
Vitamin B1 0.026mg 0.134mg Tuna
Vitamin B2 0mg 0.137mg Tuna
Vitamin B3 0.76mg 22.07mg Tuna
Vitamin B5 0.183mg 0.334mg Tuna
Vitamin B6 0.033mg 1.038mg Tuna
Vitamin B12 0µg 2.35µg Tuna
Vitamin K 0.1µg 0.1µg
Folate 16µg 2µg Coconut milk
Trans Fat 0.02g Coconut milk
Choline 8.5mg 77.6mg Tuna
Saturated Fat 21.14g 0.205g Tuna
Monounsaturated Fat 1.014g 0.138g Coconut milk
Polyunsaturated fat 0.261g 0.175g Coconut milk
Tryptophan 0.027mg 0.313mg Tuna
Threonine 0.083mg 1.224mg Tuna
Isoleucine 0.09mg 1.287mg Tuna
Leucine 0.17mg 2.27mg Tuna
Lysine 0.101mg 2.565mg Tuna
Methionine 0.043mg 0.827mg Tuna
Phenylalanine 0.116mg 1.091mg Tuna
Valine 0.139mg 1.438mg Tuna
Histidine 0.053mg 0.822mg Tuna
Omega-3 - EPA 0g 0.015g Tuna
Omega-3 - DHA 0g 0.105g Tuna
Omega-3 - DPA 0g 0.005g Tuna
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Tuna
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
88%
Tuna
Minerals Daily Need Coverage Score
42%
Coconut milk
88%
Tuna

Comparison summary

Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 3.34g)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 20.935g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 97)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $4)
Which food is richer in vitamins?
Tuna
Tuna is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut milk
Coconut milk is lower in Cholesterol (difference - 47mg)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 39mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.