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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.
  • Coconut milk has a higher glycemic index (97) than couscous (65).

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
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%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +343.5%
Contains more MagnesiumMagnesium +362.5%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +353.4%
Contains more IronIron +331.6%
Contains more CopperCopper +548.8%
Contains more ZincZinc +157.7%
Contains more PhosphorusPhosphorus +354.5%
Contains more ManganeseManganese +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.
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 0% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
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%
Contains more Vitamin B1Vitamin B1 +142.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +29.3%
Contains more Vitamin B5Vitamin B5 +102.7%
Contains more Vitamin B6Vitamin B6 +54.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +15.4%
Contains more CholineCholine +157.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.1µg
~equal in Folate ~16µg

All nutrients comparison - raw data values

Nutrient Couscous Coconut milk DV% diff.
Saturated fat 0.029g 21.14g 96%
Selenium 27.5µg 6.2µg 39%
Fats 0.16g 23.84g 36%
Manganese 0.084mg 0.916mg 36%
Copper 0.041mg 0.266mg 25%
Iron 0.38mg 1.64mg 16%
Phosphorus 22mg 100mg 11%
Magnesium 8mg 37mg 7%
Calories 112kcal 230kcal 6%
Carbs 23.22g 5.54g 6%
Potassium 58mg 263mg 6%
Vitamin B5 0.371mg 0.183mg 4%
Zinc 0.26mg 0.67mg 4%
Protein 3.79g 2.29g 3%
Vitamin B1 0.063mg 0.026mg 3%
Vitamin C 0mg 2.8mg 3%
Fiber 1.4g 2.2g 3%
Vitamin B2 0.027mg 0mg 2%
Monounsaturated fat 0.022g 1.014g 2%
Choline 3.3mg 8.5mg 1%
Calcium 8mg 16mg 1%
Vitamin B3 0.983mg 0.76mg 1%
Vitamin B6 0.051mg 0.033mg 1%
Polyunsaturated fat 0.064g 0.261g 1%
Net carbs 21.82g 3.34g N/A
Sugar 0.1g 3.34g N/A
Sodium 5mg 15mg 0%
Vitamin E 0.13mg 0.15mg 0%
Vitamin K 0.1µg 0.1µg 0%
Folate 15µg 16µg 0%
Tryptophan 0.049mg 0.027mg 0%
Threonine 0.1mg 0.083mg 0%
Isoleucine 0.147mg 0.09mg 0%
Leucine 0.259mg 0.17mg 0%
Lysine 0.073mg 0.101mg 0%
Methionine 0.059mg 0.043mg 0%
Phenylalanine 0.184mg 0.116mg 0%
Valine 0.162mg 0.139mg 0%
Histidine 0.077mg 0.053mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
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 ProteinProtein +65.5%
Contains more CarbsCarbs +319.1%
Contains more FatsFats +14800%
Contains more OtherOther +173.1%
~equal in Water ~67.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +4509.1%
Contains more Poly. FatPolyunsaturated fat +307.8%

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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.