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  6. Crouton vs. Coconut milk

Crouton vs. Coconut milk — In-Depth Nutrition Comparison

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How are crouton and coconut milk different?

  • Crouton is higher in selenium, vitamin B1, iron, vitamin B3, folate, vitamin B2, and fiber; however, coconut milk is richer in manganese.
  • Daily need coverage for saturated fat for coconut milk is 98% higher.
  • Coconut milk has less sodium.
  • Crouton has a lower glycemic index (72) than coconut milk (97).

Croutons, plain and Nuts, coconut milk, raw (liquid expressed from grated meat and water) are the varieties used in this article.

Infographic

Crouton 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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
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 more CalciumCalcium +375%
Contains more IronIron +148.8%
Contains more ZincZinc +32.8%
Contains more PhosphorusPhosphorus +15%
Contains more SeleniumSelenium +504.8%
Contains more MagnesiumMagnesium +19.4%
Contains more PotassiumPotassium +112.1%
Contains more CopperCopper +63.2%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +83.2%

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% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 0%
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 +2296.2%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +615.7%
Contains more Vitamin B5Vitamin B5 +134.4%
Contains more FolateFolate +725%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +26.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Crouton Coconut milk DV% diff.
Saturated fat 1.51g 21.14g 89%
Selenium 37.5µg 6.2µg 57%
Vitamin B1 0.623mg 0.026mg 50%
Iron 4.08mg 1.64mg 31%
Sodium 698mg 15mg 30%
Folate 132µg 16µg 29%
Vitamin B3 5.439mg 0.76mg 29%
Fats 6.6g 23.84g 27%
Carbs 73.5g 5.54g 23%
Vitamin B2 0.272mg 0mg 21%
Protein 11.9g 2.29g 19%
Manganese 0.5mg 0.916mg 18%
Fiber 5.1g 2.2g 12%
Copper 0.163mg 0.266mg 11%
Calories 407kcal 230kcal 9%
Polyunsaturated fat 1.273g 0.261g 7%
Calcium 76mg 16mg 6%
Vitamin B5 0.429mg 0.183mg 5%
Monounsaturated fat 3.059g 1.014g 5%
Potassium 124mg 263mg 4%
Vitamin C 0mg 2.8mg 3%
Choline 8.5mg 2%
Phosphorus 115mg 100mg 2%
Zinc 0.89mg 0.67mg 2%
Vitamin B6 0.026mg 0.033mg 1%
Magnesium 31mg 37mg 1%
Vitamin E 0.15mg 1%
Net carbs 68.4g 3.34g N/A
Sugar 3.34g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.14mg 0.027mg 0%
Threonine 0.337mg 0.083mg 0%
Isoleucine 0.456mg 0.09mg 0%
Leucine 0.832mg 0.17mg 0%
Lysine 0.278mg 0.101mg 0%
Methionine 0.211mg 0.043mg 0%
Phenylalanine 0.586mg 0.116mg 0%
Valine 0.514mg 0.139mg 0%
Histidine 0.255mg 0.053mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 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 +419.7%
Contains more CarbsCarbs +1226.7%
Contains more OtherOther +252.1%
Contains more FatsFats +261.2%
Contains more WaterWater +1129.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 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 -92.9%
Contains more Mono. FatMonounsaturated fat +201.7%
Contains more Poly. FatPolyunsaturated fat +387.7%

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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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.