Coconut milk vs. Vegetable oil — In-Depth Nutrition Comparison
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Important differences between coconut milk and vegetable oil
- Coconut milk has more manganese, copper, iron, phosphorus, selenium, magnesium, and fiber; however, vegetable oil has more vitamin E and vitamin K.
- Vegetable oil's daily need coverage for vitamin E is 98% more.
- Vegetable oil is lower in saturated fat.
- Coconut milk has a higher glycemic index than vegetable oil.
The food varieties used in the comparison are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Oil, corn, peanut, and olive.
Infographic
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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 | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +1161.5% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +3250% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -100% |
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 CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +4150% |
| Contains more Vitamin EVitamin E | +9753.3% |
| Contains more Vitamin KVitamin K | +20900% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.261g | 33.033g | 218% |
| Monounsaturated fat | 1.014g | 48.033g | 118% |
| Fats | 23.84g | 100g | 117% |
| Vitamin E | 0.15mg | 14.78mg | 98% |
| Manganese | 0.916mg | 0mg | 40% |
| Calories | 230kcal | 884kcal | 33% |
| Saturated fat | 21.14g | 14.367g | 31% |
| Copper | 0.266mg | 0mg | 30% |
| Iron | 1.64mg | 0.13mg | 19% |
| Vitamin K | 0.1µg | 21µg | 17% |
| Phosphorus | 100mg | 0mg | 14% |
| Selenium | 6.2µg | 0µg | 11% |
| Fiber | 2.2g | 0g | 9% |
| Magnesium | 37mg | 0mg | 9% |
| Potassium | 263mg | 0mg | 8% |
| Zinc | 0.67mg | 0.02mg | 6% |
| Protein | 2.29g | 0g | 5% |
| Vitamin B3 | 0.76mg | 0mg | 5% |
| Folate | 16µg | 0µg | 4% |
| Vitamin B5 | 0.183mg | 0mg | 4% |
| Vitamin C | 2.8mg | 0mg | 3% |
| Vitamin B6 | 0.033mg | 0mg | 3% |
| Choline | 8.5mg | 0.2mg | 2% |
| Vitamin B1 | 0.026mg | 0mg | 2% |
| Calcium | 16mg | 0mg | 2% |
| Carbs | 5.54g | 0g | 2% |
| Sodium | 15mg | 0mg | 1% |
| Net carbs | 3.34g | 0g | N/A |
| Sugar | 3.34g | 0g | N/A |
| Tryptophan | 0.027mg | 0% | |
| Threonine | 0.083mg | 0% | |
| Isoleucine | 0.09mg | 0% | |
| Leucine | 0.17mg | 0% | |
| Lysine | 0.101mg | 0% | |
| Methionine | 0.043mg | 0% | |
| Phenylalanine | 0.116mg | 0% | |
| Valine | 0.139mg | 0% | |
| Histidine | 0.053mg | 0% |
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:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
| Contains more FatsFats | +319.5% |
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
14.367 g
Monounsaturated fat:
Mono. Fat
48.033 g
Polyunsaturated fat:
Poly. Fat
33.033 g
| Contains less Sat. FatSaturated fat | -32% |
| Contains more Mono. FatMonounsaturated fat | +4637% |
| Contains more Poly. FatPolyunsaturated fat | +12556.3% |
