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  6. Oatmeal vs. Coconut milk

Oatmeal vs. Coconut milk — In-Depth Nutrition Comparison

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Significant differences between oatmeal and coconut milk

  • Oatmeal has more iron, vitamin B6, vitamin B1, vitamin B2, vitamin B3, vitamin A, and folate; however, coconut milk is richer in copper and manganese.
  • Coconut milk covers your daily saturated fat needs 105% more than oatmeal.
  • Oatmeal contains less saturated fat.
  • Coconut milk has a higher glycemic index. The glycemic index of coconut milk is 97, while the glycemic index of oatmeal is 79.

Specific food types used in this comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Oatmeal 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
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 +400%
Contains more IronIron +263.4%
Contains more MagnesiumMagnesium +42.3%
Contains more PotassiumPotassium +331.1%
Contains more CopperCopper +303%
Contains more PhosphorusPhosphorus +29.9%
Contains less SodiumSodium -69.4%
Contains more ManganeseManganese +64.2%
Contains more SeleniumSelenium +24%
~equal in Zinc ~0.67mg

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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +900%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +298%
Contains more Vitamin B5Vitamin B5 +73.2%
Contains more Vitamin B6Vitamin B6 +778.8%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +175%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +114.3%
Contains more CholineCholine +80.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oatmeal Coconut milk DV% diff.
Saturated fat 0.226g 21.14g 95%
Iron 5.96mg 1.64mg 54%
Fats 1.36g 23.84g 35%
Copper 0.066mg 0.266mg 22%
Vitamin B1 0.26mg 0.026mg 20%
Vitamin B6 0.29mg 0.033mg 20%
Vitamin B2 0.215mg 0mg 17%
Manganese 0.558mg 0.916mg 16%
Vitamin B3 3.025mg 0.76mg 14%
Vitamin A 130µg 0µg 14%
Calories 68kcal 230kcal 8%
Folate 44µg 16µg 7%
Potassium 61mg 263mg 6%
Calcium 80mg 16mg 6%
Starch 10.37g 4%
Vitamin C 0mg 2.8mg 3%
Magnesium 26mg 37mg 3%
Phosphorus 77mg 100mg 3%
Vitamin B5 0.317mg 0.183mg 3%
Carbs 11.67g 5.54g 2%
Fiber 1.7g 2.2g 2%
Monounsaturated fat 0.391g 1.014g 2%
Selenium 5µg 6.2µg 2%
Vitamin E 0.07mg 0.15mg 1%
Sodium 49mg 15mg 1%
Polyunsaturated fat 0.426g 0.261g 1%
Choline 4.7mg 8.5mg 1%
Protein 2.37g 2.29g 0%
Net carbs 9.97g 3.34g N/A
Sugar 0.46g 3.34g N/A
Zinc 0.62mg 0.67mg 0%
Vitamin K 0.4µg 0.1µg 0%
Trans fat 0.003g N/A
Tryptophan 0.04mg 0.027mg 0%
Threonine 0.083mg 0.083mg 0%
Isoleucine 0.105mg 0.09mg 0%
Leucine 0.2mg 0.17mg 0%
Lysine 0.135mg 0.101mg 0%
Methionine 0.04mg 0.043mg 0%
Phenylalanine 0.13mg 0.116mg 0%
Valine 0.151mg 0.139mg 0%
Histidine 0.057mg 0.053mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 CarbsCarbs +110.6%
Contains more WaterWater +24.3%
Contains more FatsFats +1652.9%
Contains more OtherOther +24.6%
~equal in Protein ~2.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 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 -98.9%
Contains more Poly. FatPolyunsaturated fat +63.2%
Contains more Mono. FatMonounsaturated fat +159.3%

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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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.