Coconut milk vs. White bread — In-Depth Nutrition Comparison

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What are the main differences between coconut milk and white bread?

Coconut milk is richer in copper and manganese, while white bread is higher in vitamin B1, selenium, vitamin B3, iron, folate, and vitamin B2.
Coconut milk's daily need coverage for saturated fat is 102% higher.
White bread has 3 times less copper than coconut milk. Coconut milk has 0.266mg of copper, while white bread has 0.101mg.
White bread is lower in saturated fat.
Coconut milk has a higher glycemic index (97) than white bread (73).

We used Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Bread, white, commercially prepared (includes soft bread crumbs) types in this comparison.

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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.

Coconut milk

White bread

Contains more MagnesiumMagnesium	+60.9%
Contains more PotassiumPotassium	+108.7%
Contains more CopperCopper	+163.4%
Contains less SodiumSodium	-96.9%
Contains more ManganeseManganese	+70.9%

Contains more CalciumCalcium	+800%
Contains more IronIron	+120.1%
Contains more ZincZinc	+10.4%
Contains more SeleniumSelenium	+254.8%

~equal in Phosphorus ~98mg

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.

Coconut milk

White bread

Contains more Vitamin CVitamin C

+∞%

Contains more Vitamin EVitamin E	+46.7%
Contains more Vitamin B1Vitamin B1	+1950%
Contains more Vitamin B2Vitamin B2	+∞%
Contains more Vitamin B3Vitamin B3	+528.9%
Contains more Vitamin B5Vitamin B5	+192.9%
Contains more Vitamin B6Vitamin B6	+163.6%
Contains more Vitamin KVitamin K	+100%
Contains more FolateFolate	+593.8%
Contains more CholineCholine	+71.8%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	21.14g	0.698g	93%
Vitamin B1	0.026mg	0.533mg	42%
Fats	23.84g	3.33g	32%
Selenium	6.2µg	22µg	29%
Iron	1.64mg	3.61mg	25%
Vitamin B3	0.76mg	4.78mg	25%
Folate	16µg	111µg	24%
Sodium	15mg	490mg	21%
Vitamin B2	0mg	0.243mg	19%
Copper	0.266mg	0.101mg	18%
Manganese	0.916mg	0.536mg	17%
Carbs	5.54g	49.42g	15%
Starch		37.17g	15%
Calcium	16mg	144mg	13%
Protein	2.29g	8.85g	13%
Polyunsaturated fat	0.261g	1.602g	9%
Vitamin B5	0.183mg	0.536mg	7%
Potassium	263mg	126mg	4%
Vitamin B6	0.033mg	0.087mg	4%
Magnesium	37mg	23mg	3%
Fructose		2.43g	3%
Vitamin C	2.8mg	0mg	3%
Calories	230kcal	266kcal	2%
Fiber	2.2g	2.7g	2%
Zinc	0.67mg	0.74mg	1%
Choline	8.5mg	14.6mg	1%
Monounsaturated fat	1.014g	0.599g	1%
Net carbs	3.34g	46.72g	N/A
Sugar	3.34g	5.67g	N/A
Phosphorus	100mg	98mg	0%
Vitamin E	0.15mg	0.22mg	0%
Vitamin K	0.1µg	0.2µg	0%
Trans fat		0.027g	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%
Omega-3 - EPA	0g	0.001g	N/A
Omega-3 - ALA		0.166g	N/A
Omega-6 - Eicosadienoic acid		0.002g	N/A