Lentil vs. Coconut milk — In-Depth Nutrition Comparison

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What are the differences between lentil and coconut milk?

Lentil is higher in folate, fiber, iron, vitamin B1, phosphorus, vitamin B6, and vitamin B5, yet coconut milk is higher in manganese and selenium.
Coconut milk's daily need coverage for saturated fat is 105% more.
Lentil has 11 times more folate than coconut milk. While lentil has 181µg of folate, coconut milk has only 16µg.
The amount of saturated fat in lentil is lower.
The glycemic index of lentil is lower.

We used Lentils, mature seeds, cooked, boiled, without salt and Nuts, coconut milk, raw (liquid expressed from grated meat and water) types in this article.

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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.

Lentil

Coconut milk

Contains more CalciumCalcium	+18.8%
Contains more PotassiumPotassium	+40.3%
Contains more IronIron	+103%
Contains more ZincZinc	+89.6%
Contains more PhosphorusPhosphorus	+80%
Contains less SodiumSodium	-86.7%

Contains more ManganeseManganese	+85.4%
Contains more SeleniumSelenium	+121.4%

~equal in Magnesium ~37mg

~equal in Copper ~0.266mg

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.

Lentil

Coconut milk

Contains more Vitamin B1Vitamin B1	+550%
Contains more Vitamin B2Vitamin B2	+∞%
Contains more Vitamin B3Vitamin B3	+39.5%
Contains more Vitamin B5Vitamin B5	+248.6%
Contains more Vitamin B6Vitamin B6	+439.4%
Contains more Vitamin KVitamin K	+1600%
Contains more FolateFolate	+1031.3%
Contains more CholineCholine	+284.7%

Contains more Vitamin CVitamin C	+86.7%
Contains more Vitamin EVitamin E	+36.4%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	0.053g	21.14g	96%
Folate	181µg	16µg	41%
Fats	0.38g	23.84g	36%
Fiber	7.9g	2.2g	23%
Iron	3.33mg	1.64mg	21%
Manganese	0.494mg	0.916mg	18%
Protein	9.02g	2.29g	13%
Vitamin B1	0.169mg	0.026mg	12%
Phosphorus	180mg	100mg	11%
Vitamin B6	0.178mg	0.033mg	11%
Vitamin B5	0.638mg	0.183mg	9%
Vitamin B2	0.073mg	0mg	6%
Selenium	2.8µg	6.2µg	6%
Calories	116kcal	230kcal	6%
Zinc	1.27mg	0.67mg	5%
Carbs	20.13g	5.54g	5%
Choline	32.7mg	8.5mg	4%
Potassium	369mg	263mg	3%
Copper	0.251mg	0.266mg	2%
Vitamin B3	1.06mg	0.76mg	2%
Monounsaturated fat	0.064g	1.014g	2%
Vitamin K	1.7µg	0.1µg	1%
Sodium	2mg	15mg	1%
Vitamin C	1.5mg	2.8mg	1%
Polyunsaturated fat	0.175g	0.261g	1%
Net carbs	12.23g	3.34g	N/A
Magnesium	36mg	37mg	0%
Calcium	19mg	16mg	0%
Sugar	1.8g	3.34g	N/A
Vitamin E	0.11mg	0.15mg	0%
Tryptophan	0.081mg	0.027mg	0%
Threonine	0.323mg	0.083mg	0%
Isoleucine	0.39mg	0.09mg	0%
Leucine	0.654mg	0.17mg	0%
Lysine	0.63mg	0.101mg	0%
Methionine	0.077mg	0.043mg	0%
Phenylalanine	0.445mg	0.116mg	0%
Valine	0.448mg	0.139mg	0%
Histidine	0.254mg	0.053mg	0%