Dates vs. Coconut milk — In-Depth Nutrition Comparison
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The main differences between dates and coconut milk
- Dates are richer in fiber, potassium, vitamin B6, and vitamin B5, yet coconut milk is richer in manganese, iron, copper, selenium, and phosphorus.
- Daily need coverage for saturated fat for coconut milk is 106% higher.
- Dates contain 5 times more vitamin B6 than coconut milk. Dates contain 0.165mg of vitamin B6, while coconut milk contains 0.033mg.
- Dates contain less saturated fat.
- Dates have a lower glycemic index than coconut milk.
Food types used in this article are Dates, deglet noor and Nuts, coconut milk, raw (liquid expressed from grated meat and water).
Infographic
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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.
| Contains more MagnesiumMagnesium | +16.2% |
| Contains more CalciumCalcium | +143.8% |
| Contains more PotassiumPotassium | +149.4% |
| Contains less SodiumSodium | -86.7% |
| Contains more IronIron | +60.8% |
| Contains more CopperCopper | +29.1% |
| Contains more ZincZinc | +131% |
| Contains more PhosphorusPhosphorus | +61.3% |
| Contains more ManganeseManganese | +249.6% |
| Contains more SeleniumSelenium | +106.7% |
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.
| Contains more Vitamin B1Vitamin B1 | +100% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +67.6% |
| Contains more Vitamin B5Vitamin B5 | +221.9% |
| Contains more Vitamin B6Vitamin B6 | +400% |
| Contains more Vitamin KVitamin K | +2600% |
| Contains more FolateFolate | +18.8% |
| Contains more Vitamin CVitamin C | +600% |
| Contains more Vitamin EVitamin E | +200% |
| Contains more CholineCholine | +34.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.032g | 21.14g | 96% |
| Fats | 0.39g | 23.84g | 36% |
| Manganese | 0.262mg | 0.916mg | 28% |
| Fructose | 19.56g | 24% | |
| Carbs | 75.03g | 5.54g | 23% |
| Fiber | 8g | 2.2g | 23% |
| Potassium | 656mg | 263mg | 12% |
| Vitamin B6 | 0.165mg | 0.033mg | 10% |
| Vitamin B5 | 0.589mg | 0.183mg | 8% |
| Iron | 1.02mg | 1.64mg | 8% |
| Copper | 0.206mg | 0.266mg | 7% |
| Selenium | 3µg | 6.2µg | 6% |
| Phosphorus | 62mg | 100mg | 5% |
| Vitamin B2 | 0.066mg | 0mg | 5% |
| Zinc | 0.29mg | 0.67mg | 3% |
| Vitamin B3 | 1.274mg | 0.76mg | 3% |
| Vitamin C | 0.4mg | 2.8mg | 3% |
| Calories | 282kcal | 230kcal | 3% |
| Vitamin K | 2.7µg | 0.1µg | 2% |
| Polyunsaturated fat | 0.019g | 0.261g | 2% |
| Calcium | 39mg | 16mg | 2% |
| Monounsaturated fat | 0.036g | 1.014g | 2% |
| Vitamin B1 | 0.052mg | 0.026mg | 2% |
| Magnesium | 43mg | 37mg | 1% |
| Vitamin E | 0.05mg | 0.15mg | 1% |
| Folate | 19µg | 16µg | 1% |
| Sodium | 2mg | 15mg | 1% |
| Protein | 2.45g | 2.29g | 0% |
| Net carbs | 67.03g | 3.34g | N/A |
| Sugar | 63.35g | 3.34g | N/A |
| Choline | 6.3mg | 8.5mg | 0% |
| Tryptophan | 0.012mg | 0.027mg | 0% |
| Threonine | 0.043mg | 0.083mg | 0% |
| Isoleucine | 0.049mg | 0.09mg | 0% |
| Leucine | 0.084mg | 0.17mg | 0% |
| Lysine | 0.066mg | 0.101mg | 0% |
| Methionine | 0.022mg | 0.043mg | 0% |
| Phenylalanine | 0.05mg | 0.116mg | 0% |
| Valine | 0.071mg | 0.139mg | 0% |
| Histidine | 0.032mg | 0.053mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
Protein:
2.29 g
Fats:
23.84 g
Carbs:
5.54 g
Water:
67.62 g
Other:
0.71 g
| Contains more CarbsCarbs | +1254.3% |
| Contains more OtherOther | +125.4% |
| Contains more FatsFats | +6012.8% |
| Contains more WaterWater | +229.4% |
~equal in
Protein
~2.29g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.019 g
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 | -99.8% |
| Contains more Mono. FatMonounsaturated fat | +2716.7% |
| Contains more Poly. FatPolyunsaturated fat | +1273.7% |
