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  6. Couscous vs. Coconut milk

Couscous vs. Coconut milk — In-Depth Nutrition Comparison

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What are the main differences between Couscous and Coconut milk?

  • Couscous is richer in Selenium, while Coconut milk is higher in Manganese, Copper, Iron, Phosphorus, Magnesium, and Potassium.
  • Coconut milk's daily need coverage for Saturated Fat is 106% higher.
  • Coconut milk has 4 times less Selenium than Couscous. Couscous has 27.5µg of Selenium, while Coconut milk has 6.2µg.
  • Couscous is lower in Saturated Fat.

We used Couscous, cooked and Nuts, coconut milk, raw (liquid expressed from grated meat and water) types in this comparison.

Infographic

Couscous vs Coconut 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.
Couscous
Couscous
2
:
8
Coconut milk
Coconut milk
Contains less Sodium -66.7%
Contains more Selenium +343.5%
Contains more Calcium +100%
Contains more Iron +331.6%
Contains more Magnesium +362.5%
Contains more Phosphorus +354.5%
Contains more Potassium +353.4%
Contains more Zinc +157.7%
Contains more Copper +548.8%
Contains more Manganese +990.5%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Coconut milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 62% 27% 43% 24% 2% 19% 89% 120% 34%
Contains less Sodium -66.7%
Contains more Selenium +343.5%
Contains more Calcium +100%
Contains more Iron +331.6%
Contains more Magnesium +362.5%
Contains more Phosphorus +354.5%
Contains more Potassium +353.4%
Contains more Zinc +157.7%
Contains more Copper +548.8%
Contains more Manganese +990.5%

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.
Couscous
Couscous
5
:
3
Coconut milk
Coconut milk
Contains more Vitamin B1 +142.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +29.3%
Contains more Vitamin B5 +102.7%
Contains more Vitamin B6 +54.5%
Contains more Vitamin E +15.4%
Contains more Vitamin C +∞%
Equal in Folate - 16
Equal in Vitamin K - 0.1
Couscous
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% 0% 16% 7% 19% 23% 12% 12% 0% 1%
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%
Contains more Vitamin B1 +142.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +29.3%
Contains more Vitamin B5 +102.7%
Contains more Vitamin B6 +54.5%
Contains more Vitamin E +15.4%
Contains more Vitamin C +∞%
Equal in Folate - 16
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Couscous
Couscous
3
:
2
Coconut milk
Coconut milk
Contains more Protein +65.5%
Contains more Carbs +319.1%
Contains more Fats +14800%
Contains more Other +173.1%
Equal in Water - 67.62
Couscous
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
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
Contains more Protein +65.5%
Contains more Carbs +319.1%
Contains more Fats +14800%
Contains more Other +173.1%
Equal in Water - 67.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Couscous
Couscous
1
:
2
Coconut milk
Coconut milk
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +4509.1%
Contains more Polyunsaturated fat +307.8%
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Coconut milk
94% 5%
Saturated Fat: 21.14 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 0.261 g
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +4509.1%
Contains more Polyunsaturated fat +307.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Couscous Coconut milk Opinion
Net carbs 21.82g 3.34g Couscous
Protein 3.79g 2.29g Couscous
Fats 0.16g 23.84g Coconut milk
Carbs 23.22g 5.54g Couscous
Calories 112kcal 230kcal Coconut milk
Sugar 0.1g 3.34g Couscous
Fiber 1.4g 2.2g Coconut milk
Calcium 8mg 16mg Coconut milk
Iron 0.38mg 1.64mg Coconut milk
Magnesium 8mg 37mg Coconut milk
Phosphorus 22mg 100mg Coconut milk
Potassium 58mg 263mg Coconut milk
Sodium 5mg 15mg Couscous
Zinc 0.26mg 0.67mg Coconut milk
Copper 0.041mg 0.266mg Coconut milk
Manganese 0.084mg 0.916mg Coconut milk
Selenium 27.5µg 6.2µg Couscous
Vitamin E 0.13mg 0.15mg Coconut milk
Vitamin C 0mg 2.8mg Coconut milk
Vitamin B1 0.063mg 0.026mg Couscous
Vitamin B2 0.027mg 0mg Couscous
Vitamin B3 0.983mg 0.76mg Couscous
Vitamin B5 0.371mg 0.183mg Couscous
Vitamin B6 0.051mg 0.033mg Couscous
Folate 15µg 16µg Coconut milk
Vitamin K 0.1µg 0.1µg
Tryptophan 0.049mg 0.027mg Couscous
Threonine 0.1mg 0.083mg Couscous
Isoleucine 0.147mg 0.09mg Couscous
Leucine 0.259mg 0.17mg Couscous
Lysine 0.073mg 0.101mg Coconut milk
Methionine 0.059mg 0.043mg Couscous
Phenylalanine 0.184mg 0.116mg Couscous
Valine 0.162mg 0.139mg Couscous
Histidine 0.077mg 0.053mg Couscous
Saturated Fat 0.029g 21.14g Couscous
Monounsaturated Fat 0.022g 1.014g Coconut milk
Polyunsaturated fat 0.064g 0.261g Coconut milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Coconut 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
7%
Couscous
5%
Coconut milk
Minerals Daily Need Coverage Score
22%
Couscous
42%
Coconut milk

Comparison summary

Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 3.24g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 21.111g)
Which food is lower in glycemic index?
Couscous
Couscous is lower in glycemic index (difference - 32)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $2.7)
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)
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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/nutrients
  2. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.