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  6. Garlic vs. Coconut milk

Garlic vs. Coconut milk — In-Depth Nutrition Comparison

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Important differences between garlic and coconut milk

  • Coconut milk has less vitamin B6, manganese, vitamin C, calcium, selenium, vitamin B1, vitamin B2, vitamin B5, and phosphorus.
  • Coconut milk's daily need coverage for saturated fat is 105% more.
  • Garlic is lower in saturated fat.
  • Coconut milk has a higher glycemic index than garlic.

The food varieties used in the comparison are Garlic, raw and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Garlic 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.
Garlic
Garlic
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
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 +1031.3%
Contains more PotassiumPotassium +52.5%
Contains more CopperCopper +12.4%
Contains more ZincZinc +73.1%
Contains more PhosphorusPhosphorus +53%
Contains more ManganeseManganese +82.5%
Contains more SeleniumSelenium +129%
Contains more MagnesiumMagnesium +48%
Contains less SodiumSodium -11.8%
~equal in Iron ~1.64mg

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.
Garlic
Garlic
7
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
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 +1014.3%
Contains more Vitamin B1Vitamin B1 +669.2%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +225.7%
Contains more Vitamin B6Vitamin B6 +3642.4%
Contains more Vitamin KVitamin K +1600%
Contains more CholineCholine +172.9%
Contains more Vitamin EVitamin E +87.5%
Contains more FolateFolate +433.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.76mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Coconut milk DV% diff.
Saturated fat 0.089g 21.14g 96%
Vitamin B6 1.235mg 0.033mg 92%
Fats 0.5g 23.84g 36%
Manganese 1.672mg 0.916mg 33%
Vitamin C 31.2mg 2.8mg 32%
Calcium 181mg 16mg 17%
Vitamin B1 0.2mg 0.026mg 15%
Selenium 14.2µg 6.2µg 15%
Carbs 33.06g 5.54g 9%
Phosphorus 153mg 100mg 8%
Vitamin B5 0.596mg 0.183mg 8%
Vitamin B2 0.11mg 0mg 8%
Protein 6.36g 2.29g 8%
Calories 149kcal 230kcal 4%
Zinc 1.16mg 0.67mg 4%
Potassium 401mg 263mg 4%
Copper 0.299mg 0.266mg 4%
Monounsaturated fat 0.011g 1.014g 3%
Folate 3µg 16µg 3%
Magnesium 25mg 37mg 3%
Choline 23.2mg 8.5mg 3%
Iron 1.7mg 1.64mg 1%
Vitamin K 1.7µg 0.1µg 1%
Net carbs 30.96g 3.34g N/A
Sugar 1g 3.34g N/A
Fiber 2.1g 2.2g 0%
Sodium 17mg 15mg 0%
Vitamin E 0.08mg 0.15mg 0%
Vitamin B3 0.7mg 0.76mg 0%
Polyunsaturated fat 0.249g 0.261g 0%
Tryptophan 0.066mg 0.027mg 0%
Threonine 0.157mg 0.083mg 0%
Isoleucine 0.217mg 0.09mg 0%
Leucine 0.308mg 0.17mg 0%
Lysine 0.273mg 0.101mg 0%
Methionine 0.076mg 0.043mg 0%
Phenylalanine 0.183mg 0.116mg 0%
Valine 0.291mg 0.139mg 0%
Histidine 0.113mg 0.053mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
3
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 +177.7%
Contains more CarbsCarbs +496.8%
Contains more OtherOther +111.3%
Contains more FatsFats +4668%
Contains more WaterWater +15.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 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 -99.6%
Contains more Mono. FatMonounsaturated fat +9118.2%
~equal in Polyunsaturated fat ~0.261g

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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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.