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.
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.29 g
Fats:
23.84 g
Carbs:
5.54 g
Water:
67.62 g
Other:
0.71 g
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
Saturated fat:
Sat. Fat
21.14 g
Monounsaturated fat:
Mono. Fat
1.014 g
Polyunsaturated fat:
Poly. Fat
0.261 g
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.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
20%
Minerals Daily Need Coverage Score
42%
19%
Comparison summary
Which food is lower in Sugar?
Vegetable is lower in Sugar (difference - 0.22g)
Which food is lower in Saturated fat?
Vegetable is lower in Saturated fat (difference - 21.109g)
Which food is lower in glycemic index?
Vegetable is lower in glycemic index (difference - 31)
Which food is cheaper?
Vegetable is cheaper (difference - $3.5)
Which food is richer in vitamins?
Vegetable is relatively richer in vitamins
Which food contains less Sodium?
Coconut milk contains less Sodium (difference - 20mg)
Which food is richer in minerals?
Coconut milk is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)