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  6. Mackerel vs. Coconut milk

Mackerel vs. Coconut milk — In-Depth Nutrition Comparison

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The main differences between Mackerel and Coconut milk

  • Mackerel is richer in Vitamin B12, Selenium, Vitamin B3, Vitamin B6, Vitamin B2, and Phosphorus, yet Coconut milk is richer in Manganese, and Copper.
  • Daily need coverage for Vitamin B12 from Mackerel is 792% higher.
  • Coconut milk contains less Cholesterol.

Food types used in this article are Fish, mackerel, Atlantic, cooked, dry heat and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Mackerel 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.
Mackerel
Mackerel
5
:
5
Coconut milk
Coconut milk
Contains more Magnesium +162.2%
Contains more Phosphorus +178%
Contains more Potassium +52.5%
Contains more Zinc +40.3%
Contains more Selenium +732.3%
Contains less Sodium -81.9%
Contains more Copper +183%
Contains more Manganese +4480%
Equal in Calcium - 16
Equal in Iron - 1.64
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Coconut milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 62% 27% 43% 24% 2% 19% 89% 120% 34%
Contains more Magnesium +162.2%
Contains more Phosphorus +178%
Contains more Potassium +52.5%
Contains more Zinc +40.3%
Contains more Selenium +732.3%
Contains less Sodium -81.9%
Contains more Copper +183%
Contains more Manganese +4480%
Equal in Calcium - 16
Equal in Iron - 1.64

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.
Mackerel
Mackerel
7
:
5
Coconut milk
Coconut milk
Contains more Vitamin A +∞%
Contains more Vitamin B1 +511.5%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +801.3%
Contains more Vitamin B5 +441%
Contains more Vitamin B6 +1293.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +600%
Contains more Folate +700%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
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 A +∞%
Contains more Vitamin B1 +511.5%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +801.3%
Contains more Vitamin B5 +441%
Contains more Vitamin B6 +1293.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +600%
Contains more Folate +700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mackerel
Mackerel
2
:
3
Coconut milk
Coconut milk
Contains more Protein +941.5%
Contains more Other +614.1%
Contains more Fats +33.9%
Contains more Carbs +∞%
Contains more Water +26.9%
Mackerel
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 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 +941.5%
Contains more Other +614.1%
Contains more Fats +33.9%
Contains more Carbs +∞%
Contains more Water +26.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
3
:
0
Coconut milk
Coconut milk
Contains less Saturated Fat -80.2%
Contains more Monounsaturated Fat +590.9%
Contains more Polyunsaturated fat +1547.5%
Mackerel
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Coconut milk
94% 5%
Saturated Fat: 21.14 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 0.261 g
Contains less Saturated Fat -80.2%
Contains more Monounsaturated Fat +590.9%
Contains more Polyunsaturated fat +1547.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Coconut milk Opinion
Net carbs 0g 3.34g Coconut milk
Protein 23.85g 2.29g Mackerel
Fats 17.81g 23.84g Coconut milk
Carbs 0g 5.54g Coconut milk
Calories 262kcal 230kcal Mackerel
Sugar 3.34g Mackerel
Fiber 0g 2.2g Coconut milk
Calcium 15mg 16mg Coconut milk
Iron 1.57mg 1.64mg Coconut milk
Magnesium 97mg 37mg Mackerel
Phosphorus 278mg 100mg Mackerel
Potassium 401mg 263mg Mackerel
Sodium 83mg 15mg Coconut milk
Zinc 0.94mg 0.67mg Mackerel
Copper 0.094mg 0.266mg Coconut milk
Manganese 0.02mg 0.916mg Coconut milk
Selenium 51.6µg 6.2µg Mackerel
Vitamin A 180IU 0IU Mackerel
Vitamin A RAE 54µg 0µg Mackerel
Vitamin E 0.15mg Coconut milk
Vitamin C 0.4mg 2.8mg Coconut milk
Vitamin B1 0.159mg 0.026mg Mackerel
Vitamin B2 0.412mg 0mg Mackerel
Vitamin B3 6.85mg 0.76mg Mackerel
Vitamin B5 0.99mg 0.183mg Mackerel
Vitamin B6 0.46mg 0.033mg Mackerel
Folate 2µg 16µg Coconut milk
Vitamin B12 19µg 0µg Mackerel
Vitamin K 0.1µg Coconut milk
Tryptophan 0.267mg 0.027mg Mackerel
Threonine 1.045mg 0.083mg Mackerel
Isoleucine 1.099mg 0.09mg Mackerel
Leucine 1.938mg 0.17mg Mackerel
Lysine 2.19mg 0.101mg Mackerel
Methionine 0.706mg 0.043mg Mackerel
Phenylalanine 0.931mg 0.116mg Mackerel
Valine 1.228mg 0.139mg Mackerel
Histidine 0.702mg 0.053mg Mackerel
Cholesterol 75mg 0mg Coconut milk
Saturated Fat 4.176g 21.14g Mackerel
Omega-3 - DHA 0.699g 0g Mackerel
Omega-3 - EPA 0.504g 0g Mackerel
Omega-3 - DPA 0.106g 0g Mackerel
Monounsaturated Fat 7.006g 1.014g Mackerel
Polyunsaturated fat 4.3g 0.261g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel 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
235%
Mackerel
5%
Coconut milk
Minerals Daily Need Coverage Score
64%
Mackerel
42%
Coconut milk

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 3.34g)
Which food is lower in Saturated Fat?
Mackerel
Mackerel is lower in Saturated Fat (difference - 16.964g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 97)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 68mg)
Which food is lower in Cholesterol?
Coconut milk
Coconut milk is lower in Cholesterol (difference - 75mg)
Which food is cheaper?
Coconut milk
Coconut milk is cheaper (difference - $3)
Which food is richer in minerals?
?
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.
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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.