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  6. Coconut vs. Soy milk

Coconut vs. Soy milk — In-Depth Nutrition Comparison

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The main differences between Coconut and Soy milk

  • Soy milk contains less Manganese, Copper, Fiber, Iron, Selenium, Zinc, Phosphorus, and Potassium than Coconut.
  • Daily need coverage for Saturated Fat from Coconut is 147% higher.
  • Soy milk has 15 times less Fiber than Coconut. Coconut has 9g of Fiber, while Soy milk has 0.6g.
  • Soy milk is lower in Saturated Fat.

Food types used in this article are Nuts, coconut meat, raw and Soymilk, original and vanilla, unfortified.

Infographic

Coconut vs Soy milk 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
Coconut
9
:
1
Soy milk
Soy milk
Contains more Iron +279.7%
Contains more Magnesium +28%
Contains more Phosphorus +117.3%
Contains more Potassium +201.7%
Contains less Sodium -60.8%
Contains more Zinc +816.7%
Contains more Copper +239.8%
Contains more Manganese +572.6%
Contains more Selenium +110.4%
Contains more Calcium +78.6%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Soy milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 24% 18% 23% 11% 7% 4% 43% 30% 27%
Contains more Iron +279.7%
Contains more Magnesium +28%
Contains more Phosphorus +117.3%
Contains more Potassium +201.7%
Contains less Sodium -60.8%
Contains more Zinc +816.7%
Contains more Copper +239.8%
Contains more Manganese +572.6%
Contains more Selenium +110.4%
Contains more Calcium +78.6%

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
Coconut
5
:
5
Soy milk
Soy milk
Contains more Vitamin E +118.2%
Contains more Vitamin C +∞%
Contains more Folate +44.4%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +245%
Contains more Vitamin B5 +24.3%
Contains more Vitamin B6 +42.6%
Contains more Vitamin K +1400%
Equal in Vitamin B1 - 0.06
Equal in Vitamin B3 - 0.513
Coconut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Soy milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 15% 16% 10% 23% 18% 14% 0% 8%
Contains more Vitamin E +118.2%
Contains more Vitamin C +∞%
Contains more Folate +44.4%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +245%
Contains more Vitamin B5 +24.3%
Contains more Vitamin B6 +42.6%
Contains more Vitamin K +1400%
Equal in Vitamin B1 - 0.06
Equal in Vitamin B3 - 0.513

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut
Coconut
4
:
1
Soy milk
Soy milk
Contains more Fats +1813.7%
Contains more Carbs +142.5%
Contains more Other +47.7%
Contains more Water +87.4%
Equal in Protein - 3.27
Coconut
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Soy milk
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Contains more Fats +1813.7%
Contains more Carbs +142.5%
Contains more Other +47.7%
Contains more Water +87.4%
Equal in Protein - 3.27

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut
Coconut
1
:
2
Soy milk
Soy milk
Contains more Monounsaturated Fat +255.4%
Contains less Saturated Fat -99.3%
Contains more Polyunsaturated fat +162.6%
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Soy milk
13% 26% 61%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.401 g
Polyunsaturated fat: 0.961 g
Contains more Monounsaturated Fat +255.4%
Contains less Saturated Fat -99.3%
Contains more Polyunsaturated fat +162.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut Soy milk
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Coconut Soy milk Opinion
Net carbs 6.23g 5.68g Coconut
Protein 3.33g 3.27g Coconut
Fats 33.49g 1.75g Coconut
Carbs 15.23g 6.28g Coconut
Calories 354kcal 54kcal Coconut
Sugar 6.23g 3.99g Soy milk
Fiber 9g 0.6g Coconut
Calcium 14mg 25mg Soy milk
Iron 2.43mg 0.64mg Coconut
Magnesium 32mg 25mg Coconut
Phosphorus 113mg 52mg Coconut
Potassium 356mg 118mg Coconut
Sodium 20mg 51mg Coconut
Zinc 1.1mg 0.12mg Coconut
Copper 0.435mg 0.128mg Coconut
Manganese 1.5mg 0.223mg Coconut
Selenium 10.1µg 4.8µg Coconut
Vitamin A 0IU 3IU Soy milk
Vitamin E 0.24mg 0.11mg Coconut
Vitamin C 3.3mg 0mg Coconut
Vitamin B1 0.066mg 0.06mg Coconut
Vitamin B2 0.02mg 0.069mg Soy milk
Vitamin B3 0.54mg 0.513mg Coconut
Vitamin B5 0.3mg 0.373mg Soy milk
Vitamin B6 0.054mg 0.077mg Soy milk
Folate 26µg 18µg Coconut
Vitamin K 0.2µg 3µg Soy milk
Tryptophan 0.039mg 0.038mg Coconut
Threonine 0.121mg 0.108mg Coconut
Isoleucine 0.131mg 0.114mg Coconut
Leucine 0.247mg 0.186mg Coconut
Lysine 0.147mg 0.131mg Coconut
Methionine 0.062mg 0.027mg Coconut
Phenylalanine 0.169mg 0.113mg Coconut
Valine 0.202mg 0.117mg Coconut
Histidine 0.077mg 0.061mg Coconut
Saturated Fat 29.698g 0.205g Soy milk
Monounsaturated Fat 1.425g 0.401g Coconut
Polyunsaturated fat 0.366g 0.961g Soy milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Soy milk
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
8%
Coconut
9%
Soy milk
Minerals Daily Need Coverage Score
63%
Coconut
19%
Soy milk

Comparison summary

Which food is lower in Sugar?
Soy milk
Soy milk is lower in Sugar (difference - 2.24g)
Which food is lower in Saturated Fat?
Soy milk
Soy milk is lower in Saturated Fat (difference - 29.493g)
Which food is lower in glycemic index?
Soy milk
Soy milk is lower in glycemic index (difference - 22)
Which food is cheaper?
Soy milk
Soy milk is cheaper (difference - $0.8)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 31mg)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.