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  6. Coconut milk vs. Turkey meat

Coconut milk vs. Turkey meat — In-Depth Nutrition Comparison

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Summary of differences between coconut milk and turkey meat

  • Coconut milk has more manganese and copper; however, turkey meat is higher in vitamin B3, vitamin B6, selenium, vitamin B12, vitamin B2, and phosphorus.
  • Coconut milk covers your daily need for saturated fat, 95% more than turkey meat.
  • Coconut milk has 65 times more manganese than turkey meat. While coconut milk has 0.916mg of manganese, turkey meat has only 0.014mg.
  • Turkey meat has less saturated fat.
  • The glycemic index of coconut milk is higher.

These are the specific foods used in this comparison Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Turkey, whole, meat and skin, cooked, roasted.

Infographic

Coconut milk vs Turkey meat 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 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
Contains more MagnesiumMagnesium +23.3%
Contains more CalciumCalcium +14.3%
Contains more IronIron +50.5%
Contains more CopperCopper +186%
Contains less SodiumSodium -85.4%
Contains more ManganeseManganese +6442.9%
Contains more ZincZinc +270.1%
Contains more PhosphorusPhosphorus +123%
Contains more SeleniumSelenium +380.6%
~equal in Potassium ~239mg

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% 4% 1.4% 6% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +114.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +77.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +73.1%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +1159.6%
Contains more Vitamin B5Vitamin B5 +418%
Contains more Vitamin B6Vitamin B6 +1766.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +928.2%

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
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
Contains more FatsFats +222.6%
Contains more CarbsCarbs +9133.3%
Contains more OtherOther +47.9%
Contains more ProteinProtein +1146.7%
~equal in Water ~63.52g

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
31% 38% 31%
Saturated fat: Sat. Fat 2.155 g
Monounsaturated fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 g
Contains less Sat. FatSaturated fat -89.8%
Contains more Mono. FatMonounsaturated fat +161%
Contains more Poly. FatPolyunsaturated fat +711.9%

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 Turkey meat
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 Turkey meat DV% diff.
Saturated fat 21.14g 2.155g 86%
Vitamin B3 0.76mg 9.573mg 55%
Protein 2.29g 28.55g 53%
Vitamin B6 0.033mg 0.616mg 45%
Selenium 6.2µg 29.8µg 43%
Vitamin B12 0µg 1.02µg 43%
Manganese 0.916mg 0.014mg 39%
Cholesterol 0mg 109mg 36%
Fats 23.84g 7.39g 25%
Vitamin B2 0mg 0.281mg 22%
Copper 0.266mg 0.093mg 19%
Phosphorus 100mg 223mg 18%
Zinc 0.67mg 2.48mg 16%
Vitamin B5 0.183mg 0.948mg 15%
Choline 8.5mg 87.4mg 14%
Polyunsaturated fat 0.261g 2.119g 12%
Fiber 2.2g 0g 9%
Iron 1.64mg 1.09mg 7%
Monounsaturated fat 1.014g 2.647g 4%
Sodium 15mg 103mg 4%
Vitamin C 2.8mg 0mg 3%
Folate 16µg 9µg 2%
Calories 230kcal 189kcal 2%
Vitamin B1 0.026mg 0.045mg 2%
Vitamin D 0µg 0.4µg 2%
Magnesium 37mg 30mg 2%
Vitamin D 0IU 15IU 2%
Carbs 5.54g 0.06g 2%
Vitamin E 0.15mg 0.07mg 1%
Vitamin A 0µg 12µg 1%
Potassium 263mg 239mg 1%
Net carbs 3.34g 0.06g N/A
Calcium 16mg 14mg 0%
Sugar 3.34g 0g N/A
Vitamin K 0.1µg 0µg 0%
Trans fat 0.101g N/A
Tryptophan 0.027mg 0.291mg 0%
Threonine 0.083mg 1.004mg 0%
Isoleucine 0.09mg 0.796mg 0%
Leucine 0.17mg 1.925mg 0%
Lysine 0.101mg 2.282mg 0%
Methionine 0.043mg 0.724mg 0%
Phenylalanine 0.116mg 0.903mg 0%
Valine 0.139mg 0.902mg 0%
Histidine 0.053mg 0.749mg 0%
Omega-3 - EPA 0g 0.008g N/A
Omega-3 - DHA 0g 0.005g N/A
Omega-3 - ALA 0.105g N/A
Omega-3 - DPA 0g 0.008g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.01g N/A
Omega-6 - Eicosadienoic acid 0.014g N/A
Omega-6 - Linoleic acid 1.841g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Turkey meat
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
50%
Turkey meat
Minerals Daily Need Coverage Score
42%
Coconut milk
46%
Turkey meat

Comparison summary

Which food is lower in Sugar?
Turkey meat
Turkey meat is lower in Sugar (difference - 3.34g)
Which food is lower in Saturated fat?
Turkey meat
Turkey meat is lower in Saturated fat (difference - 18.985g)
Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 97)
Which food is cheaper?
Turkey meat
Turkey meat is cheaper (difference - $2)
Which food is richer in vitamins?
Turkey meat
Turkey meat is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut milk
Coconut milk is lower in Cholesterol (difference - 109mg)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 88mg)
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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.