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Coconut milk vs. Vegetable — In-Depth Nutrition Comparison

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Differences between coconut milk and vegetable

  • Coconut milk has more manganese, copper, selenium, iron, and phosphorus, while vegetable has more vitamin A, vitamin K, vitamin B2, and fiber.
  • Coconut milk's daily need coverage for saturated fat is 106% higher.
  • Vegetable contains 21 times less selenium than coconut milk. Coconut milk contains 6.2µg of selenium, while vegetable contains 0.3µg.
  • The amount of saturated fat in vegetable is lower.
  • Vegetable has a lower glycemic index. The glycemic index of vegetable is 66, while the glycemic index of coconut milk is 97.

The food types used in this comparison are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Coconut milk vs Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more MagnesiumMagnesium +68.2%
Contains more PotassiumPotassium +55.6%
Contains more IronIron +100%
Contains more CopperCopper +220.5%
Contains more ZincZinc +36.7%
Contains more PhosphorusPhosphorus +96.1%
Contains less SodiumSodium -57.1%
Contains more ManganeseManganese +141.7%
Contains more SeleniumSelenium +1966.7%
Contains more CalciumCalcium +56.3%

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin B5Vitamin B5 +21.2%
Contains more Vitamin CVitamin C +14.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +153.3%
Contains more Vitamin B1Vitamin B1 +173.1%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +12%
Contains more Vitamin B6Vitamin B6 +124.2%
Contains more Vitamin KVitamin K +23400%
Contains more FolateFolate +18.8%
Contains more CholineCholine +183.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more FatsFats +15793.3%
Contains more ProteinProtein +24.9%
Contains more CarbsCarbs +136.3%
Contains more WaterWater +23.1%
~equal in Other ~0.67g

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +10040%
Contains more Poly. FatPolyunsaturated fat +262.5%
Contains less Sat. FatSaturated fat -99.9%

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 Vegetable
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Coconut milk Vegetable DV% diff.
Saturated fat 21.14g 0.031g 96%
Fats 23.84g 0.15g 36%
Vitamin A 0µg 214µg 24%
Manganese 0.916mg 0.379mg 23%
Copper 0.266mg 0.083mg 20%
Vitamin K 0.1µg 23.5µg 20%
Selenium 6.2µg 0.3µg 11%
Iron 1.64mg 0.82mg 10%
Vitamin B2 0mg 0.12mg 9%
Fiber 2.2g 4.4g 9%
Calories 230kcal 65kcal 8%
Phosphorus 100mg 51mg 7%
Vitamin B1 0.026mg 0.071mg 4%
Magnesium 37mg 22mg 4%
Vitamin B6 0.033mg 0.074mg 3%
Potassium 263mg 169mg 3%
Monounsaturated fat 1.014g 0.01g 3%
Choline 8.5mg 24.1mg 3%
Carbs 5.54g 13.09g 3%
Zinc 0.67mg 0.49mg 2%
Vitamin E 0.15mg 0.38mg 2%
Polyunsaturated fat 0.261g 0.072g 1%
Folate 16µg 19µg 1%
Vitamin B5 0.183mg 0.151mg 1%
Vitamin B3 0.76mg 0.851mg 1%
Protein 2.29g 2.86g 1%
Calcium 16mg 25mg 1%
Sodium 15mg 35mg 1%
Vitamin C 2.8mg 3.2mg 0%
Net carbs 3.34g 8.69g N/A
Sugar 3.34g 3.12g N/A
Tryptophan 0.027mg 0.029mg 0%
Threonine 0.083mg 0.115mg 0%
Isoleucine 0.09mg 0.139mg 0%
Leucine 0.17mg 0.19mg 0%
Lysine 0.101mg 0.17mg 0%
Methionine 0.043mg 0.034mg 0%
Phenylalanine 0.116mg 0.12mg 0%
Valine 0.139mg 0.149mg 0%
Histidine 0.053mg 0.073mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Vegetable
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
20%
Vegetable
Minerals Daily Need Coverage Score
42%
Coconut milk
19%
Vegetable

Comparison summary

Which food is lower in Sugar?
Vegetable
Vegetable is lower in Sugar (difference - 0.22g)
Which food is lower in Saturated fat?
Vegetable
Vegetable is lower in Saturated fat (difference - 21.109g)
Which food is lower in glycemic index?
Vegetable
Vegetable is lower in glycemic index (difference - 31)
Which food is cheaper?
Vegetable
Vegetable is cheaper (difference - $3.5)
Which food is richer in vitamins?
Vegetable
Vegetable is relatively richer in vitamins
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 20mg)
Which food is richer in minerals?
Coconut milk
Coconut milk is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.