Coconut milk vs. Yam — In-Depth Nutrition Comparison
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How are coconut milk and yam different?
- Coconut milk is higher in manganese, iron, copper, selenium, and phosphorus; however, yam is richer in vitamin B6, potassium, vitamin C, and fiber.
- Daily need coverage for saturated fat for coconut milk is 106% higher.
- Coconut milk contains 9 times more selenium than yam. While coconut milk contains 6.2µg of selenium, yam contains only 0.7µg.
- Yam has less saturated fat.
- Yam has a lower glycemic index (51) than coconut milk (97).
Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Yam, cooked, boiled, drained, or baked, without salt are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +105.6% |
| Contains more CalciumCalcium | +14.3% |
| Contains more IronIron | +215.4% |
| Contains more CopperCopper | +75% |
| Contains more ZincZinc | +235% |
| Contains more PhosphorusPhosphorus | +104.1% |
| Contains more ManganeseManganese | +146.9% |
| Contains more SeleniumSelenium | +785.7% |
| Contains more PotassiumPotassium | +154.8% |
| Contains less SodiumSodium | -46.7% |
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.
| Contains more Vitamin B3Vitamin B3 | +37.7% |
| Contains more Vitamin CVitamin C | +332.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +126.7% |
| Contains more Vitamin B1Vitamin B1 | +265.4% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +69.9% |
| Contains more Vitamin B6Vitamin B6 | +590.9% |
| Contains more Vitamin KVitamin K | +2200% |
| Contains more CholineCholine | +90.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.29 g
Fats:
23.84 g
Carbs:
5.54 g
Water:
67.62 g
Other:
0.71 g
Protein:
1.49 g
Fats:
0.14 g
Carbs:
27.48 g
Water:
70.13 g
Other:
0.76 g
| Contains more ProteinProtein | +53.7% |
| Contains more FatsFats | +16928.6% |
| Contains more CarbsCarbs | +396% |
~equal in
Water
~70.13g
~equal in
Other
~0.76g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
21.14 g
Monounsaturated fat:
Mono. Fat
1.014 g
Polyunsaturated fat:
Poly. Fat
0.261 g
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.06 g
| Contains more Mono. FatMonounsaturated fat | +20180% |
| Contains more Poly. FatPolyunsaturated fat | +335% |
| Contains less Sat. FatSaturated fat | -99.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 21.14g | 0.029g | 96% |
| Fats | 23.84g | 0.14g | 36% |
| Manganese | 0.916mg | 0.371mg | 24% |
| Vitamin B6 | 0.033mg | 0.228mg | 15% |
| Iron | 1.64mg | 0.52mg | 14% |
| Copper | 0.266mg | 0.152mg | 13% |
| Potassium | 263mg | 670mg | 12% |
| Vitamin C | 2.8mg | 12.1mg | 10% |
| Selenium | 6.2µg | 0.7µg | 10% |
| Phosphorus | 100mg | 49mg | 7% |
| Carbs | 5.54g | 27.48g | 7% |
| Fiber | 2.2g | 3.9g | 7% |
| Calories | 230kcal | 116kcal | 6% |
| Vitamin B1 | 0.026mg | 0.095mg | 6% |
| Magnesium | 37mg | 18mg | 5% |
| Zinc | 0.67mg | 0.2mg | 4% |
| Vitamin B5 | 0.183mg | 0.311mg | 3% |
| Monounsaturated fat | 1.014g | 0.005g | 3% |
| Vitamin K | 0.1µg | 2.3µg | 2% |
| Protein | 2.29g | 1.49g | 2% |
| Vitamin B2 | 0mg | 0.028mg | 2% |
| Polyunsaturated fat | 0.261g | 0.06g | 1% |
| Choline | 8.5mg | 16.2mg | 1% |
| Vitamin E | 0.15mg | 0.34mg | 1% |
| Vitamin B3 | 0.76mg | 0.552mg | 1% |
| Vitamin A | 0µg | 6µg | 1% |
| Net carbs | 3.34g | 23.58g | N/A |
| Calcium | 16mg | 14mg | 0% |
| Sugar | 3.34g | 0.49g | N/A |
| Sodium | 15mg | 8mg | 0% |
| Folate | 16µg | 16µg | 0% |
| Tryptophan | 0.027mg | 0.012mg | 0% |
| Threonine | 0.083mg | 0.052mg | 0% |
| Isoleucine | 0.09mg | 0.05mg | 0% |
| Leucine | 0.17mg | 0.094mg | 0% |
| Lysine | 0.101mg | 0.058mg | 0% |
| Methionine | 0.043mg | 0.02mg | 0% |
| Phenylalanine | 0.116mg | 0.069mg | 0% |
| Valine | 0.139mg | 0.06mg | 0% |
| Histidine | 0.053mg | 0.033mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
14%
Minerals Daily Need Coverage Score
42%
23%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 2.85g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 21.111g)
Which food is lower in glycemic index?
Yam is lower in glycemic index (difference - 46)
Which food is cheaper?
Yam is cheaper (difference - $3.8)
Which food is richer in vitamins?
Yam is relatively richer in vitamins
Which food is richer in minerals?
Coconut milk is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)