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  6. Salmon raw vs. Coconut milk

Salmon raw vs. Coconut milk — In-Depth Nutrition Comparison

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Summary of differences between salmon raw and coconut milk

  • Salmon raw has more vitamin B12, vitamin B6, selenium, vitamin B3, vitamin B5, vitamin B2, and vitamin B1; however, coconut milk is higher in manganese.
  • Salmon raw covers your daily need for vitamin B12, 133% more than coconut milk.
  • Coconut milk has less cholesterol.
  • The glycemic index of coconut milk is higher.

These are the specific foods used in this comparison Fish, salmon, Atlantic, wild, raw and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
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 PotassiumPotassium +86.3%
Contains more PhosphorusPhosphorus +100%
Contains more SeleniumSelenium +488.7%
Contains more MagnesiumMagnesium +27.6%
Contains more CalciumCalcium +33.3%
Contains more IronIron +105%
Contains less SodiumSodium -65.9%
Contains more ManganeseManganese +5625%
~equal in Copper ~0.266mg
~equal in Zinc ~0.67mg

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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +769.2%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +934.2%
Contains more Vitamin B5Vitamin B5 +809.3%
Contains more Vitamin B6Vitamin B6 +2378.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +56.3%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Salmon raw Coconut milk DV% diff.
Vitamin B12 3.18µg 0µg 133%
Saturated fat 0.981g 21.14g 92%
Vitamin B6 0.818mg 0.033mg 60%
Selenium 36.5µg 6.2µg 55%
Vitamin B3 7.86mg 0.76mg 44%
Manganese 0.016mg 0.916mg 39%
Protein 19.84g 2.29g 35%
Vitamin B5 1.664mg 0.183mg 30%
Vitamin B2 0.38mg 0mg 29%
Fats 6.34g 23.84g 27%
Cholesterol 55mg 0mg 18%
Vitamin B1 0.226mg 0.026mg 17%
Polyunsaturated fat 2.539g 0.261g 15%
Phosphorus 200mg 100mg 14%
Iron 0.8mg 1.64mg 11%
Fiber 0g 2.2g 9%
Potassium 490mg 263mg 7%
Calories 142kcal 230kcal 4%
Monounsaturated fat 2.103g 1.014g 3%
Vitamin C 0mg 2.8mg 3%
Carbs 0g 5.54g 2%
Copper 0.25mg 0.266mg 2%
Choline 8.5mg 2%
Folate 25µg 16µg 2%
Magnesium 29mg 37mg 2%
Vitamin A 12µg 0µg 1%
Vitamin E 0.15mg 1%
Sodium 44mg 15mg 1%
Net carbs 0g 3.34g N/A
Calcium 12mg 16mg 0%
Sugar 3.34g N/A
Zinc 0.64mg 0.67mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.222mg 0.027mg 0%
Threonine 0.87mg 0.083mg 0%
Isoleucine 0.914mg 0.09mg 0%
Leucine 1.613mg 0.17mg 0%
Lysine 1.822mg 0.101mg 0%
Methionine 0.587mg 0.043mg 0%
Phenylalanine 0.775mg 0.116mg 0%
Valine 1.022mg 0.139mg 0%
Histidine 0.584mg 0.053mg 0%
Omega-3 - EPA 0.321g 0g N/A
Omega-3 - DHA 1.115g 0g N/A
Omega-3 - DPA 0.287g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 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 +766.4%
Contains more OtherOther +649.3%
Contains more FatsFats +276%
Contains more CarbsCarbs +∞%
~equal in Water ~67.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 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 -95.4%
Contains more Mono. FatMonounsaturated fat +107.4%
Contains more Poly. FatPolyunsaturated fat +872.8%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.