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Coconut milk vs. Yam — In-Depth Nutrition Comparison

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How are coconut milk and yam different?

  • Coconut milk is richer in manganese, iron, selenium, and copper, while yam is higher in vitamin B6, potassium, vitamin C, fiber, and vitamin B1.
  • Coconut milk covers your daily need for saturated fat, 106% more than yam.
  • Coconut milk contains 9 times more selenium than yam. Coconut milk contains 6.2µg of selenium, while yam contains 0.7µg.
  • Yam is lower in saturated fat.
  • Coconut milk has a higher glycemic index (97) than yam (51).

Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Yam, raw types were used in this article.

Infographic

Coconut milk vs Yam 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%
Yam
Yam
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more MagnesiumMagnesium +76.2%
Contains more IronIron +203.7%
Contains more CopperCopper +49.4%
Contains more ZincZinc +179.2%
Contains more PhosphorusPhosphorus +81.8%
Contains more ManganeseManganese +130.7%
Contains more SeleniumSelenium +785.7%
Contains more PotassiumPotassium +210.3%
Contains less SodiumSodium -40%
~equal in Calcium ~17mg

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%
Yam
Yam
10
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin B3Vitamin B3 +37.7%
Contains more Vitamin CVitamin C +510.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +133.3%
Contains more Vitamin B1Vitamin B1 +330.8%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +71.6%
Contains more Vitamin B6Vitamin B6 +787.9%
Contains more Vitamin KVitamin K +2200%
Contains more FolateFolate +43.8%
Contains more CholineCholine +94.1%
~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
Yam
Yam
3
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +49.7%
Contains more FatsFats +13923.5%
Contains more CarbsCarbs +403.2%
Contains more OtherOther +15.5%
~equal in Water ~69.6g

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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +16800%
Contains more Poly. FatPolyunsaturated fat +243.4%
Contains less Sat. FatSaturated fat -99.8%

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

All nutrients comparison - raw data values

Nutrient Coconut milk Yam DV% diff.
Saturated fat 21.14g 0.037g 96%
Fats 23.84g 0.17g 36%
Manganese 0.916mg 0.397mg 23%
Vitamin B6 0.033mg 0.293mg 20%
Vitamin C 2.8mg 17.1mg 16%
Potassium 263mg 816mg 16%
Iron 1.64mg 0.54mg 14%
Selenium 6.2µg 0.7µg 10%
Copper 0.266mg 0.178mg 10%
Fiber 2.2g 4.1g 8%
Vitamin B1 0.026mg 0.112mg 7%
Carbs 5.54g 27.88g 7%
Phosphorus 100mg 55mg 6%
Calories 230kcal 118kcal 6%
Magnesium 37mg 21mg 4%
Zinc 0.67mg 0.24mg 4%
Vitamin B5 0.183mg 0.314mg 3%
Monounsaturated fat 1.014g 0.006g 3%
Folate 16µg 23µg 2%
Vitamin K 0.1µg 2.3µg 2%
Protein 2.29g 1.53g 2%
Vitamin B2 0mg 0.032mg 2%
Polyunsaturated fat 0.261g 0.076g 1%
Choline 8.5mg 16.5mg 1%
Vitamin B3 0.76mg 0.552mg 1%
Vitamin E 0.15mg 0.35mg 1%
Vitamin A 0µg 7µg 1%
Net carbs 3.34g 23.78g N/A
Calcium 16mg 17mg 0%
Sugar 3.34g 0.5g N/A
Sodium 15mg 9mg 0%
Tryptophan 0.027mg 0.012mg 0%
Threonine 0.083mg 0.054mg 0%
Isoleucine 0.09mg 0.052mg 0%
Leucine 0.17mg 0.096mg 0%
Lysine 0.101mg 0.059mg 0%
Methionine 0.043mg 0.021mg 0%
Phenylalanine 0.116mg 0.071mg 0%
Valine 0.139mg 0.062mg 0%
Histidine 0.053mg 0.034mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Yam
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
18%
Yam
Minerals Daily Need Coverage Score
42%
Coconut milk
26%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 2.84g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 21.103g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 46)
Which food is cheaper?
Yam
Yam is cheaper (difference - $3.8)
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is richer in minerals?
Coconut milk
Coconut milk is relatively richer in minerals
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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.