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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.

Infographic

Coconut milk vs White bread 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.
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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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.
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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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

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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more FatsFats +615.9%
Contains more WaterWater +85.7%
Contains more ProteinProtein +286.5%
Contains more CarbsCarbs +792.1%
Contains more OtherOther +178.9%

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains more Mono. FatMonounsaturated fat +69.3%
Contains less Sat. FatSaturated fat -96.7%
Contains more Poly. FatPolyunsaturated fat +513.8%

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 White bread
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Coconut milk White bread 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk White bread
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
33%
White bread
Minerals Daily Need Coverage Score
42%
Coconut milk
56%
White bread

Comparison summary

Which food is lower in Saturated fat?
White bread
White bread is lower in Saturated fat (difference - 20.442g)
Which food is lower in glycemic index?
White bread
White bread is lower in glycemic index (difference - 24)
Which food is cheaper?
White bread
White bread is cheaper (difference - $4)
Which food is richer in vitamins?
White bread
White bread is relatively richer in vitamins
Which food is lower in Sugar?
Coconut milk
Coconut milk is lower in Sugar (difference - 2.33g)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 475mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.