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  6. Bran raw vs. Coconut milk

Bran raw vs. Coconut milk — In-Depth Nutrition Comparison

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Significant differences between bran raw and coconut milk

  • The amount of manganese, vitamin B1, phosphorus, selenium, fiber, magnesium, iron, vitamin B5, and zinc in bran raw is higher than in coconut milk.
  • Bran raw covers your daily manganese needs 205% more than coconut milk.
  • Coconut milk has 45 times less vitamin B1 than bran raw. Bran raw has 1.17mg of vitamin B1, while coconut milk has 0.026mg.
  • Bran raw contains less saturated fat.
  • Coconut milk has a higher glycemic index. The glycemic index of coconut milk is 97, while the glycemic index of bran raw is 56.

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

Infographic

Bran raw 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
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 MagnesiumMagnesium +535.1%
Contains more CalciumCalcium +262.5%
Contains more PotassiumPotassium +115.2%
Contains more IronIron +229.9%
Contains more CopperCopper +51.5%
Contains more ZincZinc +364.2%
Contains more PhosphorusPhosphorus +634%
Contains less SodiumSodium -73.3%
Contains more ManganeseManganese +514.6%
Contains more SeleniumSelenium +629%

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 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
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 EVitamin E +573.3%
Contains more Vitamin B1Vitamin B1 +4400%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +22.9%
Contains more Vitamin B5Vitamin B5 +716.4%
Contains more Vitamin B6Vitamin B6 +400%
Contains more Vitamin KVitamin K +3100%
Contains more FolateFolate +225%
Contains more CholineCholine +278.8%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Coconut milk DV% diff.
Manganese 5.63mg 0.916mg 205%
Vitamin B1 1.17mg 0.026mg 95%
Phosphorus 734mg 100mg 91%
Saturated fat 1.328g 21.14g 90%
Selenium 45.2µg 6.2µg 71%
Fiber 15.4g 2.2g 53%
Magnesium 235mg 37mg 47%
Iron 5.41mg 1.64mg 47%
Protein 17.3g 2.29g 30%
Fats 7.03g 23.84g 26%
Vitamin B5 1.494mg 0.183mg 26%
Zinc 3.11mg 0.67mg 22%
Carbs 66.22g 5.54g 20%
Polyunsaturated fat 2.766g 0.261g 17%
Vitamin B2 0.22mg 0mg 17%
Copper 0.403mg 0.266mg 15%
Vitamin B6 0.165mg 0.033mg 10%
Folate 52µg 16µg 9%
Potassium 566mg 263mg 9%
Vitamin E 1.01mg 0.15mg 6%
Calcium 58mg 16mg 4%
Choline 32.2mg 8.5mg 4%
Monounsaturated fat 2.376g 1.014g 3%
Vitamin C 0mg 2.8mg 3%
Vitamin K 3.2µg 0.1µg 3%
Calories 246kcal 230kcal 1%
Vitamin B3 0.934mg 0.76mg 1%
Net carbs 50.82g 3.34g N/A
Sugar 1.45g 3.34g N/A
Sodium 4mg 15mg 0%
Tryptophan 0.335mg 0.027mg 0%
Threonine 0.502mg 0.083mg 0%
Isoleucine 0.668mg 0.09mg 0%
Leucine 1.374mg 0.17mg 0%
Lysine 0.76mg 0.101mg 0%
Methionine 0.335mg 0.043mg 0%
Phenylalanine 0.908mg 0.116mg 0%
Valine 0.964mg 0.139mg 0%
Histidine 0.41mg 0.053mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 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 +655.5%
Contains more CarbsCarbs +1095.3%
Contains more OtherOther +308.5%
Contains more FatsFats +239.1%
Contains more WaterWater +932.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 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 -93.7%
Contains more Mono. FatMonounsaturated fat +134.3%
Contains more Poly. FatPolyunsaturated fat +959.8%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.