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  6. Coconut milk vs. Khorasan wheat

Coconut milk vs. Khorasan wheat — In-Depth Nutrition Comparison

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A recap on differences between coconut milk and khorasan wheat

  • Khorasan wheat is higher than coconut milk in selenium, manganese, vitamin B1, phosphorus, fiber, vitamin B3, zinc, copper, and iron.
  • Khorasan wheat covers your daily selenium needs 137% more than coconut milk.
  • Coconut milk contains 108 times more saturated fat than khorasan wheat. While coconut milk contains 21.14g of saturated fat, khorasan wheat contains only 0.196g.
  • The glycemic index of khorasan wheat is lower.

Food varieties used in this article are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Wheat, KAMUT khorasan, uncooked.

Infographic

Coconut milk vs Khorasan wheat 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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Contains more MagnesiumMagnesium +251.4%
Contains more CalciumCalcium +37.5%
Contains more PotassiumPotassium +53.2%
Contains more IronIron +129.9%
Contains more CopperCopper +90.2%
Contains more ZincZinc +449.3%
Contains more PhosphorusPhosphorus +264%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +198.6%
Contains more SeleniumSelenium +1214.5%

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 0% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +306.7%
Contains more Vitamin B1Vitamin B1 +2076.9%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +738.8%
Contains more Vitamin B5Vitamin B5 +418.6%
Contains more Vitamin B6Vitamin B6 +684.8%
Contains more Vitamin KVitamin K +1700%
Contains more CholineCholine +203.5%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

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
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more FatsFats +1019.2%
Contains more WaterWater +510.8%
Contains more ProteinProtein +534.9%
Contains more CarbsCarbs +1174%
Contains more OtherOther +136.6%

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
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
Contains more Mono. FatMonounsaturated fat +376.1%
Contains less Sat. FatSaturated fat -99.1%
Contains more Poly. FatPolyunsaturated fat +137.9%

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

All nutrients comparison - raw data values

Nutrient Coconut milk Khorasan wheat DV% diff.
Selenium 6.2µg 81.5µg 137%
Saturated fat 21.14g 0.196g 95%
Manganese 0.916mg 2.735mg 79%
Vitamin B1 0.026mg 0.566mg 45%
Phosphorus 100mg 364mg 38%
Fiber 2.2g 11.1g 36%
Vitamin B3 0.76mg 6.375mg 35%
Fats 23.84g 2.13g 33%
Zinc 0.67mg 3.68mg 27%
Copper 0.266mg 0.506mg 27%
Iron 1.64mg 3.77mg 27%
Protein 2.29g 14.54g 25%
Magnesium 37mg 130mg 22%
Starch 52.41g 22%
Carbs 5.54g 70.58g 22%
Vitamin B6 0.033mg 0.259mg 17%
Vitamin B5 0.183mg 0.949mg 15%
Vitamin B2 0mg 0.184mg 14%
Calories 230kcal 337kcal 5%
Folate 16µg 4%
Potassium 263mg 403mg 4%
Vitamin E 0.15mg 0.61mg 3%
Vitamin C 2.8mg 0mg 3%
Choline 8.5mg 25.8mg 3%
Polyunsaturated fat 0.261g 0.621g 2%
Monounsaturated fat 1.014g 0.213g 2%
Vitamin K 0.1µg 1.8µg 1%
Calcium 16mg 22mg 1%
Net carbs 3.34g 59.48g N/A
Sugar 3.34g 7.84g N/A
Sodium 15mg 5mg 0%
Vitamin A 0µg 1µg 0%
Trans fat 0.005g N/A
Tryptophan 0.027mg 0.13mg 0%
Threonine 0.083mg 0.442mg 0%
Isoleucine 0.09mg 0.566mg 0%
Leucine 0.17mg 1.112mg 0%
Lysine 0.101mg 0.416mg 0%
Methionine 0.043mg 0.251mg 0%
Phenylalanine 0.116mg 0.772mg 0%
Valine 0.139mg 0.687mg 0%
Histidine 0.053mg 0.379mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.048g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Khorasan wheat
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
35%
Khorasan wheat
Minerals Daily Need Coverage Score
42%
Coconut milk
150%
Khorasan wheat

Comparison summary

Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Khorasan wheat
Khorasan wheat is lower in Saturated fat (difference - 20.944g)
Which food is lower in glycemic index?
Khorasan wheat
Khorasan wheat is lower in glycemic index (difference - 57)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $4)
Which food is richer in minerals?
Khorasan wheat
Khorasan wheat is relatively richer in minerals
Which food is richer in vitamins?
Khorasan wheat
Khorasan wheat is relatively richer in vitamins
Which food is lower in Sugar?
Coconut milk
Coconut milk is lower in Sugar (difference - 4.5g)
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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.