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  6. Coconut milk vs. Waffle

Coconut milk vs. Waffle — In-Depth Nutrition Comparison

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The main differences between coconut milk and waffle

  • Coconut milk is richer in manganese and copper, yet waffle is richer in selenium, vitamin B2, calcium, vitamin B1, and phosphorus.
  • Daily need coverage for saturated fat for coconut milk is 91% higher.
  • Coconut milk contains 4 times more copper than waffle. Coconut milk contains 0.266mg of copper, while waffle contains 0.062mg.
  • Waffle contains less saturated fat.
  • Waffle has a lower glycemic index than coconut milk.

Food types used in this article are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Waffles, plain, prepared from recipe.

Infographic

Coconut milk vs Waffle 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%
Waffle
Waffle
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
Contains more MagnesiumMagnesium +94.7%
Contains more PotassiumPotassium +65.4%
Contains more CopperCopper +329%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +245.7%
Contains more CalciumCalcium +1493.8%
Contains more IronIron +40.9%
Contains more PhosphorusPhosphorus +90%
Contains more SeleniumSelenium +645.2%
~equal in Zinc ~0.68mg

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%
Waffle
Waffle
8
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
Contains more Vitamin CVitamin C +600%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +911.5%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +172.8%
Contains more Vitamin B5Vitamin B5 +165%
Contains more Vitamin B6Vitamin B6 +69.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +187.5%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Coconut milk Waffle DV% diff.
Saturated fat 21.14g 2.866g 83%
Selenium 6.2µg 46.2µg 73%
Polyunsaturated fat 0.261g 6.785g 43%
Manganese 0.916mg 0.265mg 28%
Vitamin B2 0mg 0.347mg 27%
Calcium 16mg 255mg 24%
Copper 0.266mg 0.062mg 23%
Cholesterol 0mg 69mg 23%
Sodium 15mg 511mg 22%
Vitamin B1 0.026mg 0.263mg 20%
Fats 23.84g 14.1g 15%
Phosphorus 100mg 190mg 13%
Protein 2.29g 7.9g 11%
Vitamin B12 0µg 0.25µg 10%
Fiber 2.2g 9%
Carbs 5.54g 32.9g 9%
Vitamin B3 0.76mg 2.073mg 8%
Iron 1.64mg 2.31mg 8%
Folate 16µg 46µg 8%
Vitamin A 0µg 65µg 7%
Vitamin B5 0.183mg 0.485mg 6%
Monounsaturated fat 1.014g 3.521g 6%
Magnesium 37mg 19mg 4%
Calories 230kcal 291kcal 3%
Vitamin C 2.8mg 0.4mg 3%
Potassium 263mg 159mg 3%
Vitamin B6 0.033mg 0.056mg 2%
Choline 8.5mg 2%
Vitamin E 0.15mg 1%
Net carbs 3.34g 32.9g N/A
Sugar 3.34g N/A
Zinc 0.67mg 0.68mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.027mg 0.099mg 0%
Threonine 0.083mg 0.289mg 0%
Isoleucine 0.09mg 0.362mg 0%
Leucine 0.17mg 0.63mg 0%
Lysine 0.101mg 0.384mg 0%
Methionine 0.043mg 0.179mg 0%
Phenylalanine 0.116mg 0.395mg 0%
Valine 0.139mg 0.409mg 0%
Histidine 0.053mg 0.187mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.006g 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
Waffle
Waffle
3
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Contains more FatsFats +69.1%
Contains more WaterWater +61%
Contains more ProteinProtein +245%
Contains more CarbsCarbs +493.9%
Contains more OtherOther +336.6%

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
Waffle
Waffle
3
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 g
Contains less Sat. FatSaturated fat -86.4%
Contains more Mono. FatMonounsaturated fat +247.2%
Contains more Poly. FatPolyunsaturated fat +2499.6%

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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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.