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  6. Mashed potato vs. Coconut milk

Mashed potato vs. Coconut milk — In-Depth Nutrition Comparison

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What are the main differences between Mashed potato and Coconut milk?

  • Mashed potato is richer in Vitamin B6, while Coconut milk is higher in Manganese, Copper, Iron, Selenium, Phosphorus, and Magnesium.
  • Coconut milk's daily need coverage for Saturated Fat is 103% higher.
  • Coconut milk has 20 times less Sodium than Mashed potato. Mashed potato has 306mg of Sodium, while Coconut milk has 15mg.

We used Fast foods, potato, mashed and Nuts, coconut milk, raw (liquid expressed from grated meat and water) types in this comparison.

Infographic

Mashed potato 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.
Mashed potato
Mashed potato
2
:
8
Coconut milk
Coconut milk
Contains more Calcium +12.5%
Contains more Iron +429%
Contains more Magnesium +146.7%
Contains more Phosphorus +69.5%
Contains less Sodium -95.1%
Contains more Zinc +204.5%
Contains more Copper +660%
Contains more Manganese +834.7%
Contains more Selenium +675%
Equal in Potassium - 263
Mashed potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 12% 11% 26% 26% 40% 6% 12% 13% 5%
Coconut milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 62% 27% 43% 24% 2% 19% 89% 120% 34%
Contains more Calcium +12.5%
Contains more Iron +429%
Contains more Magnesium +146.7%
Contains more Phosphorus +69.5%
Contains less Sodium -95.1%
Contains more Zinc +204.5%
Contains more Copper +660%
Contains more Manganese +834.7%
Contains more Selenium +675%
Equal in Potassium - 263

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.
Mashed potato
Mashed potato
7
:
4
Coconut milk
Coconut milk
Contains more Vitamin A +∞%
Contains more Vitamin E +180%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +42.1%
Contains more Vitamin B6 +263.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +5800%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +73.3%
Contains more Folate +77.8%
Mashed potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 9% 0% 0% 4% 4% 21% 0% 28% 7% 9% 15%
Coconut milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 10% 7% 0% 15% 11% 8% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +180%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +42.1%
Contains more Vitamin B6 +263.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +5800%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +73.3%
Contains more Folate +77.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mashed potato
Mashed potato
3
:
2
Coconut milk
Coconut milk
Contains more Carbs +164.4%
Contains more Water +17.7%
Contains more Other +77.5%
Contains more Protein +38.8%
Contains more Fats +745.4%
Mashed potato
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Coconut milk
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 Carbs +164.4%
Contains more Water +17.7%
Contains more Other +77.5%
Contains more Protein +38.8%
Contains more Fats +745.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mashed potato
Mashed potato
2
:
1
Coconut milk
Coconut milk
Contains less Saturated Fat -97.3%
Contains more Polyunsaturated fat +414.2%
Contains more Monounsaturated Fat +40.8%
Mashed potato
22% 27% 51%
Saturated Fat: 0.577 g
Monounsaturated Fat: 0.72 g
Polyunsaturated fat: 1.342 g
Coconut milk
94% 5%
Saturated Fat: 21.14 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 0.261 g
Contains less Saturated Fat -97.3%
Contains more Polyunsaturated fat +414.2%
Contains more Monounsaturated Fat +40.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mashed potato Coconut milk Opinion
Net carbs 13.35g 3.34g Mashed potato
Protein 1.65g 2.29g Coconut milk
Fats 2.82g 23.84g Coconut milk
Carbs 14.65g 5.54g Mashed potato
Calories 89kcal 230kcal Coconut milk
Starch 12.1g Mashed potato
Fructose 0.2g Mashed potato
Sugar 0.5g 3.34g Mashed potato
Fiber 1.3g 2.2g Coconut milk
Calcium 18mg 16mg Mashed potato
Iron 0.31mg 1.64mg Coconut milk
Magnesium 15mg 37mg Coconut milk
Phosphorus 59mg 100mg Coconut milk
Potassium 286mg 263mg Mashed potato
Sodium 306mg 15mg Coconut milk
Zinc 0.22mg 0.67mg Coconut milk
Copper 0.035mg 0.266mg Coconut milk
Manganese 0.098mg 0.916mg Coconut milk
Selenium 0.8µg 6.2µg Coconut milk
Vitamin A 185IU 0IU Mashed potato
Vitamin A RAE 43µg 0µg Mashed potato
Vitamin E 0.42mg 0.15mg Mashed potato
Vitamin C 0mg 2.8mg Coconut milk
Vitamin B1 0.015mg 0.026mg Coconut milk
Vitamin B2 0.015mg 0mg Mashed potato
Vitamin B3 1.08mg 0.76mg Mashed potato
Vitamin B5 0.183mg Coconut milk
Vitamin B6 0.12mg 0.033mg Mashed potato
Folate 9µg 16µg Coconut milk
Vitamin B12 0.07µg 0µg Mashed potato
Vitamin K 5.9µg 0.1µg Mashed potato
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
Trans Fat 0.105g Coconut milk
Saturated Fat 0.577g 21.14g Mashed potato
Omega-3 - EPA 0.001g 0g Mashed potato
Omega-3 - DPA 0.001g 0g Mashed potato
Monounsaturated Fat 0.72g 1.014g Coconut milk
Polyunsaturated fat 1.342g 0.261g Mashed potato
Omega-6 - Eicosadienoic acid 0.001g Mashed potato
Omega-6 - Linoleic acid 1.146g Mashed potato
Omega-3 - ALA 0.174g Mashed potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mashed potato Coconut milk
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
9%
Mashed potato
5%
Coconut milk
Minerals Daily Need Coverage Score
15%
Mashed potato
42%
Coconut milk

Comparison summary

Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 2.84g)
Which food is lower in Saturated Fat?
Mashed potato
Mashed potato is lower in Saturated Fat (difference - 20.563g)
Which food is lower in glycemic index?
Mashed potato
Mashed potato is lower in glycemic index (difference - 10)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $4)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 291mg)
Which food is richer in minerals?
Coconut milk
Coconut milk is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.