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  6. Lettuce vs. Coconut milk

Lettuce vs. Coconut milk — In-Depth Nutrition Comparison

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Significant differences between lettuce and coconut milk

  • Lettuce has more vitamin A, vitamin K, vitamin C, and vitamin B2; however, coconut milk is richer in manganese, copper, selenium, phosphorus, and iron.
  • Lettuce covers your daily vitamin A needs 148% more than coconut milk.
  • Lettuce contains less saturated fat.
  • Coconut milk has a higher glycemic index. The glycemic index of coconut milk is 97, while the glycemic index of lettuce is 32.

Specific food types used in this comparison are Lettuce, green leaf, raw and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Lettuce 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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
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 +125%
Contains more MagnesiumMagnesium +184.6%
Contains more PotassiumPotassium +35.6%
Contains more IronIron +90.7%
Contains more CopperCopper +817.2%
Contains more ZincZinc +272.2%
Contains more PhosphorusPhosphorus +244.8%
Contains less SodiumSodium -46.4%
Contains more ManganeseManganese +266.4%
Contains more SeleniumSelenium +933.3%

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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
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 +228.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +46.7%
Contains more Vitamin B1Vitamin B1 +169.2%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B6Vitamin B6 +172.7%
Contains more Vitamin KVitamin K +126200%
Contains more FolateFolate +137.5%
Contains more CholineCholine +60%
Contains more Vitamin B3Vitamin B3 +102.7%
Contains more Vitamin B5Vitamin B5 +36.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lettuce Coconut milk DV% diff.
Vitamin K 126.3µg 0.1µg 105%
Saturated fat 0.02g 21.14g 96%
Vitamin A 370µg 0µg 41%
Fats 0.15g 23.84g 36%
Manganese 0.25mg 0.916mg 29%
Copper 0.029mg 0.266mg 26%
Calories 15kcal 230kcal 11%
Iron 0.86mg 1.64mg 10%
Selenium 0.6µg 6.2µg 10%
Phosphorus 29mg 100mg 10%
Vitamin C 9.2mg 2.8mg 7%
Folate 38µg 16µg 6%
Magnesium 13mg 37mg 6%
Vitamin B2 0.08mg 0mg 6%
Vitamin B6 0.09mg 0.033mg 4%
Vitamin B1 0.07mg 0.026mg 4%
Zinc 0.18mg 0.67mg 4%
Fiber 1.3g 2.2g 4%
Monounsaturated fat 0.006g 1.014g 3%
Protein 1.36g 2.29g 2%
Vitamin B3 0.375mg 0.76mg 2%
Potassium 194mg 263mg 2%
Calcium 36mg 16mg 2%
Sodium 28mg 15mg 1%
Choline 13.6mg 8.5mg 1%
Polyunsaturated fat 0.082g 0.261g 1%
Fructose 0.43g 1%
Carbs 2.87g 5.54g 1%
Vitamin B5 0.134mg 0.183mg 1%
Net carbs 1.57g 3.34g N/A
Sugar 0.78g 3.34g N/A
Vitamin E 0.22mg 0.15mg 0%
Tryptophan 0.009mg 0.027mg 0%
Threonine 0.059mg 0.083mg 0%
Isoleucine 0.084mg 0.09mg 0%
Leucine 0.079mg 0.17mg 0%
Lysine 0.084mg 0.101mg 0%
Methionine 0.016mg 0.043mg 0%
Phenylalanine 0.055mg 0.116mg 0%
Valine 0.07mg 0.139mg 0%
Histidine 0.022mg 0.053mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 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 WaterWater +40.5%
Contains more ProteinProtein +68.4%
Contains more FatsFats +15793.3%
Contains more CarbsCarbs +93%
Contains more OtherOther +10.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 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 -99.9%
Contains more Mono. FatMonounsaturated fat +16800%
Contains more Poly. FatPolyunsaturated fat +218.3%

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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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.