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  6. Coconut milk vs. Zucchini

Coconut milk vs. Zucchini — In-Depth Nutrition Comparison

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The main differences between Coconut milk and Zucchini

  • Coconut milk is richer in Manganese, Copper, Iron, Selenium, and Phosphorus, yet Zucchini is richer in Vitamin C, Vitamin B6, and Vitamin B2.
  • Daily need coverage for Saturated Fat from Coconut milk is 105% higher.
  • Coconut milk contains 31 times more Selenium than Zucchini. Coconut milk contains 6.2µg of Selenium, while Zucchini contains 0.2µg.
  • Zucchini contains less Saturated Fat.

Food types used in this article are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Squash, summer, zucchini, includes skin, raw.

Infographic

Coconut milk vs Zucchini 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.
Coconut milk
Coconut milk
8
:
1
Zucchini
Zucchini
Contains more Iron +343.2%
Contains more Magnesium +105.6%
Contains more Phosphorus +163.2%
Contains more Zinc +109.4%
Contains more Copper +401.9%
Contains more Manganese +417.5%
Contains more Selenium +3000%
Contains less Sodium -46.7%
Equal in Calcium - 16
Equal in Potassium - 261
Coconut milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 62% 27% 43% 24% 2% 19% 89% 120% 34%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Iron +343.2%
Contains more Magnesium +105.6%
Contains more Phosphorus +163.2%
Contains more Zinc +109.4%
Contains more Copper +401.9%
Contains more Manganese +417.5%
Contains more Selenium +3000%
Contains less Sodium -46.7%
Equal in Calcium - 16
Equal in Potassium - 261

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
Coconut milk
2
:
8
Zucchini
Zucchini
Contains more Vitamin E +25%
Contains more Vitamin B3 +68.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +539.3%
Contains more Vitamin B1 +73.1%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +11.5%
Contains more Vitamin B6 +393.9%
Contains more Folate +50%
Contains more Vitamin K +4200%
Coconut milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 10% 7% 0% 15% 11% 8% 12% 0% 1%
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin E +25%
Contains more Vitamin B3 +68.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +539.3%
Contains more Vitamin B1 +73.1%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +11.5%
Contains more Vitamin B6 +393.9%
Contains more Folate +50%
Contains more Vitamin K +4200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut milk
Coconut milk
4
:
1
Zucchini
Zucchini
Contains more Protein +89.3%
Contains more Fats +7350%
Contains more Carbs +78.1%
Contains more Other +24.6%
Contains more Water +40.2%
Coconut milk
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more Protein +89.3%
Contains more Fats +7350%
Contains more Carbs +78.1%
Contains more Other +24.6%
Contains more Water +40.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut milk
Coconut milk
2
:
1
Zucchini
Zucchini
Contains more Monounsaturated Fat +9118.2%
Contains more Polyunsaturated fat +186.8%
Contains less Saturated Fat -99.6%
Coconut milk
94% 5%
Saturated Fat: 21.14 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 0.261 g
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains more Monounsaturated Fat +9118.2%
Contains more Polyunsaturated fat +186.8%
Contains less Saturated Fat -99.6%

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 Zucchini
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 Zucchini Opinion
Net carbs 3.34g 2.11g Coconut milk
Protein 2.29g 1.21g Coconut milk
Fats 23.84g 0.32g Coconut milk
Carbs 5.54g 3.11g Coconut milk
Calories 230kcal 17kcal Coconut milk
Fructose 1.38g Zucchini
Sugar 3.34g 2.5g Zucchini
Fiber 2.2g 1g Coconut milk
Calcium 16mg 16mg
Iron 1.64mg 0.37mg Coconut milk
Magnesium 37mg 18mg Coconut milk
Phosphorus 100mg 38mg Coconut milk
Potassium 263mg 261mg Coconut milk
Sodium 15mg 8mg Zucchini
Zinc 0.67mg 0.32mg Coconut milk
Copper 0.266mg 0.053mg Coconut milk
Manganese 0.916mg 0.177mg Coconut milk
Selenium 6.2µg 0.2µg Coconut milk
Vitamin A 0IU 200IU Zucchini
Vitamin A RAE 0µg 10µg Zucchini
Vitamin E 0.15mg 0.12mg Coconut milk
Vitamin C 2.8mg 17.9mg Zucchini
Vitamin B1 0.026mg 0.045mg Zucchini
Vitamin B2 0mg 0.094mg Zucchini
Vitamin B3 0.76mg 0.451mg Coconut milk
Vitamin B5 0.183mg 0.204mg Zucchini
Vitamin B6 0.033mg 0.163mg Zucchini
Folate 16µg 24µg Zucchini
Vitamin K 0.1µg 4.3µg Zucchini
Tryptophan 0.027mg 0.01mg Coconut milk
Threonine 0.083mg 0.029mg Coconut milk
Isoleucine 0.09mg 0.044mg Coconut milk
Leucine 0.17mg 0.071mg Coconut milk
Lysine 0.101mg 0.067mg Coconut milk
Methionine 0.043mg 0.018mg Coconut milk
Phenylalanine 0.116mg 0.043mg Coconut milk
Valine 0.139mg 0.054mg Coconut milk
Histidine 0.053mg 0.026mg Coconut milk
Saturated Fat 21.14g 0.084g Zucchini
Monounsaturated Fat 1.014g 0.011g Coconut milk
Polyunsaturated fat 0.261g 0.091g Coconut milk
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Zucchini
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Zucchini
Minerals Daily Need Coverage Score
42%
Coconut milk
12%
Zucchini

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 0.84g)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Zucchini
Zucchini is lower in Saturated Fat (difference - 21.056g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 82)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $3.6)
Which food is richer in vitamins?
Zucchini
Zucchini 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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.