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  6. Fruit salad vs. Coconut milk

Fruit salad vs. Coconut milk — In-Depth Nutrition Comparison

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Significant differences between Fruit salad and Coconut milk

  • The amount of Manganese, Copper, Iron, Phosphorus, Magnesium, and Monounsaturated Fat in Coconut milk is higher than in Fruit salad.
  • Coconut milk covers your daily Saturated Fat needs 106% more than Fruit salad.
  • Fruit salad contains less Saturated Fat.

Specific food types used in this comparison are Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Fruit salad 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% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
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 MagnesiumMagnesium +362.5%
Contains more CalciumCalcium +45.5%
Contains more PotassiumPotassium +126.7%
Contains more IronIron +556%
Contains more CopperCopper +432%
Contains more ZincZinc +378.6%
Contains more PhosphorusPhosphorus +614.3%
Contains more ManganeseManganese +506.6%

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 11% 36% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 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 CVitamin C +17.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B1Vitamin B1 +136.4%
Contains more Vitamin B3Vitamin B3 +113.5%
Contains more Vitamin B5Vitamin B5 +245.3%
Contains more Vitamin B6Vitamin B6 +22.2%
Contains more FolateFolate +433.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 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 CarbsCarbs +135.6%
Contains more WaterWater +27.4%
Contains more ProteinProtein +349%
Contains more FatsFats +79366.7%
Contains more OtherOther +173.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 25% 55%
Saturated Fat: Sat. Fat 0.004 g
Monounsaturated Fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 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 -100%
Contains more Mono. FatMonounsaturated Fat +20180%
Contains more Poly. FatPolyunsaturated fat +2272.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fruit salad Coconut milk Opinion
Calories 50kcal 230kcal Coconut milk
Protein 0.51g 2.29g Coconut milk
Fats 0.03g 23.84g Coconut milk
Vitamin C 3.3mg 2.8mg Fruit salad
Net carbs 12.05g 3.34g Fruit salad
Carbs 13.05g 5.54g Fruit salad
Magnesium 8mg 37mg Coconut milk
Calcium 11mg 16mg Coconut milk
Potassium 116mg 263mg Coconut milk
Iron 0.25mg 1.64mg Coconut milk
Sugar 3.34g Fruit salad
Fiber 1g 2.2g Coconut milk
Copper 0.05mg 0.266mg Coconut milk
Zinc 0.14mg 0.67mg Coconut milk
Phosphorus 14mg 100mg Coconut milk
Sodium 5mg 15mg Fruit salad
Vitamin A 600IU 0IU Fruit salad
Vitamin A 30µg 0µg Fruit salad
Vitamin E 0.15mg Coconut milk
Manganese 0.151mg 0.916mg Coconut milk
Selenium 6.2µg Coconut milk
Vitamin B1 0.011mg 0.026mg Coconut milk
Vitamin B2 0.014mg 0mg Fruit salad
Vitamin B3 0.356mg 0.76mg Coconut milk
Vitamin B5 0.053mg 0.183mg Coconut milk
Vitamin B6 0.027mg 0.033mg Coconut milk
Vitamin K 0.1µg Coconut milk
Folate 3µg 16µg Coconut milk
Choline 8.5mg Coconut milk
Saturated Fat 0.004g 21.14g Fruit salad
Monounsaturated Fat 0.005g 1.014g Coconut milk
Polyunsaturated fat 0.011g 0.261g Coconut milk
Tryptophan 0.027mg Coconut milk
Threonine 0.083mg Coconut milk
Isoleucine 0.09mg Coconut milk
Leucine 0.17mg Coconut milk
Lysine 0.101mg Coconut milk
Methionine 0.043mg Coconut milk
Phenylalanine 0.116mg Coconut milk
Valine 0.139mg Coconut milk
Histidine 0.053mg Coconut milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fruit salad Coconut milk
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
5%
Fruit salad
5%
Coconut milk
Minerals Daily Need Coverage Score
8%
Fruit salad
42%
Coconut milk

Comparison summary

Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 3.34g)
Which food contains less Sodium?
Fruit salad
Fruit salad contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 21.136g)
Which food is lower in glycemic index?
Fruit salad
Fruit salad is lower in glycemic index (difference - 43)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $4)
Which food is richer in minerals?
Coconut milk
Coconut milk is relatively richer in minerals
Which food is richer in vitamins?
Coconut milk
Coconut milk is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.