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

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A recap on differences between coconut milk and tuna salad

  • Coconut milk is higher in manganese, copper, fiber, and iron, yet tuna salad is higher in selenium, vitamin B12, vitamin B3, and phosphorus.
  • Coconut milk covers your daily saturated fat needs 98% more than tuna salad.
  • The amount of saturated fat in tuna salad is lower.

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

Infographic

Coconut milk vs Tuna 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.
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% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more MagnesiumMagnesium +94.7%
Contains more PotassiumPotassium +47.8%
Contains more IronIron +64%
Contains more CopperCopper +83.4%
Contains more ZincZinc +19.6%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +2190%
Contains more PhosphorusPhosphorus +78%
Contains more SeleniumSelenium +564.5%
~equal in Calcium ~17mg

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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin CVitamin C +27.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +19.2%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +781.6%
Contains more Vitamin B5Vitamin B5 +42.1%
Contains more Vitamin B6Vitamin B6 +145.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Coconut milk Tuna salad DV% diff.
Saturated fat 21.14g 1.544g 89%
Selenium 6.2µg 41.2µg 64%
Vitamin B12 0µg 1.2µg 50%
Manganese 0.916mg 0.04mg 38%
Vitamin B3 0.76mg 6.7mg 37%
Protein 2.29g 16.04g 28%
Polyunsaturated fat 0.261g 4.122g 26%
Fats 23.84g 9.26g 22%
Sodium 15mg 402mg 17%
Copper 0.266mg 0.145mg 13%
Phosphorus 100mg 178mg 11%
Fiber 2.2g 0g 9%
Iron 1.64mg 1mg 8%
Vitamin B2 0mg 0.07mg 5%
Monounsaturated fat 1.014g 2.887g 5%
Magnesium 37mg 19mg 4%
Vitamin B6 0.033mg 0.081mg 4%
Cholesterol 0mg 13mg 4%
Potassium 263mg 178mg 3%
Vitamin A 0µg 24µg 3%
Choline 8.5mg 2%
Vitamin B5 0.183mg 0.26mg 2%
Folate 16µg 8µg 2%
Calories 230kcal 187kcal 2%
Vitamin E 0.15mg 1%
Zinc 0.67mg 0.56mg 1%
Carbs 5.54g 9.41g 1%
Vitamin C 2.8mg 2.2mg 1%
Net carbs 3.34g 9.41g N/A
Calcium 16mg 17mg 0%
Sugar 3.34g N/A
Vitamin B1 0.026mg 0.031mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.027mg 0.18mg 0%
Threonine 0.083mg 0.701mg 0%
Isoleucine 0.09mg 0.739mg 0%
Leucine 0.17mg 1.293mg 0%
Lysine 0.101mg 1.457mg 0%
Methionine 0.043mg 0.47mg 0%
Phenylalanine 0.116mg 0.626mg 0%
Valine 0.139mg 0.824mg 0%
Histidine 0.053mg 0.467mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DHA 0g 0.055g 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
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more FatsFats +157.5%
Contains more ProteinProtein +600.4%
Contains more CarbsCarbs +69.9%
Contains more OtherOther +200%
~equal in Water ~63.16g

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
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Contains less Sat. FatSaturated fat -92.7%
Contains more Mono. FatMonounsaturated fat +184.7%
Contains more Poly. FatPolyunsaturated fat +1479.3%

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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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.