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  6. Coconut milk vs. Wakame

Coconut milk vs. Wakame — In-Depth Nutrition Comparison

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What are the main differences between coconut milk and wakame?

  • Coconut milk is richer in selenium, while wakame is higher in folate, manganese, vitamin B2, magnesium, calcium, vitamin B5, and vitamin A.
  • Coconut milk's daily need coverage for saturated fat is 105% higher.
  • Wakame has 9 times less selenium than coconut milk. Coconut milk has 6.2µg of selenium, while wakame has 0.7µg.
  • Wakame is lower in saturated fat.

We used Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Seaweed, wakame, raw types in this comparison.

Infographic

Coconut milk vs Wakame 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%
Wakame
Wakame
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more PotassiumPotassium +426%
Contains more ZincZinc +76.3%
Contains more PhosphorusPhosphorus +25%
Contains less SodiumSodium -98.3%
Contains more SeleniumSelenium +785.7%
Contains more MagnesiumMagnesium +189.2%
Contains more CalciumCalcium +837.5%
Contains more IronIron +32.9%
Contains more ManganeseManganese +52.8%
~equal in Copper ~0.284mg

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%
Wakame
Wakame
9
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 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin B6Vitamin B6 +1550%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +566.7%
Contains more Vitamin B1Vitamin B1 +130.8%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +110.5%
Contains more Vitamin B5Vitamin B5 +280.9%
Contains more Vitamin KVitamin K +5200%
Contains more FolateFolate +1125%
Contains more CholineCholine +63.5%
~equal in Vitamin C ~3mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut milk Wakame DV% diff.
Saturated fat 21.14g 0.13g 96%
Folate 16µg 196µg 45%
Sodium 15mg 872mg 37%
Fats 23.84g 0.64g 36%
Manganese 0.916mg 1.4mg 21%
Vitamin B2 0mg 0.23mg 18%
Magnesium 37mg 107mg 17%
Calcium 16mg 150mg 13%
Vitamin B5 0.183mg 0.697mg 10%
Selenium 6.2µg 0.7µg 10%
Calories 230kcal 45kcal 9%
Fiber 2.2g 0.5g 7%
Iron 1.64mg 2.18mg 7%
Vitamin E 0.15mg 1mg 6%
Potassium 263mg 50mg 6%
Vitamin B3 0.76mg 1.6mg 5%
Vitamin K 0.1µg 5.3µg 4%
Vitamin B1 0.026mg 0.06mg 3%
Phosphorus 100mg 80mg 3%
Zinc 0.67mg 0.38mg 3%
Vitamin A 0µg 18µg 2%
Vitamin B6 0.033mg 0.002mg 2%
Monounsaturated fat 1.014g 0.058g 2%
Copper 0.266mg 0.284mg 2%
Carbs 5.54g 9.14g 1%
Choline 8.5mg 13.9mg 1%
Protein 2.29g 3.03g 1%
Vitamin C 2.8mg 3mg 0%
Net carbs 3.34g 8.64g N/A
Sugar 3.34g 0.65g N/A
Polyunsaturated fat 0.261g 0.218g 0%
Tryptophan 0.027mg 0.035mg 0%
Threonine 0.083mg 0.165mg 0%
Isoleucine 0.09mg 0.087mg 0%
Leucine 0.17mg 0.257mg 0%
Lysine 0.101mg 0.112mg 0%
Methionine 0.043mg 0.063mg 0%
Phenylalanine 0.116mg 0.112mg 0%
Valine 0.139mg 0.209mg 0%
Histidine 0.053mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g 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
Wakame
Wakame
4
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more FatsFats +3625%
Contains more ProteinProtein +32.3%
Contains more CarbsCarbs +65%
Contains more WaterWater +18.3%
Contains more OtherOther +914.1%

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
Wakame
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains more Mono. FatMonounsaturated fat +1648.3%
Contains more Poly. FatPolyunsaturated fat +19.7%
Contains less Sat. FatSaturated fat -99.4%

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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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.