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  6. Oats vs. Coconut milk

Oats vs. Coconut milk — In-Depth Nutrition Comparison

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A recap on differences between oats and coconut milk

  • Oats are higher than coconut milk in manganese, vitamin B1, phosphorus, copper, iron, fiber, magnesium, zinc, and vitamin B5.
  • Oats cover your daily manganese needs 174% more than coconut milk.
  • Oats contain 29 times more vitamin B1 than coconut milk. While oats contain 0.763mg of vitamin B1, coconut milk contains only 0.026mg.
  • The amount of saturated fat in oats is lower.
  • The glycemic index of oats is lower.

Food varieties used in this article are Oats and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Oats 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.
Oats
Oats
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
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 +378.4%
Contains more CalciumCalcium +237.5%
Contains more PotassiumPotassium +63.1%
Contains more IronIron +187.8%
Contains more CopperCopper +135.3%
Contains more ZincZinc +492.5%
Contains more PhosphorusPhosphorus +423%
Contains less SodiumSodium -86.7%
Contains more ManganeseManganese +436.7%

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.
Oats
Oats
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 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
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 B1Vitamin B1 +2834.6%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +26.4%
Contains more Vitamin B5Vitamin B5 +637.2%
Contains more Vitamin B6Vitamin B6 +260.6%
Contains more FolateFolate +250%
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 Oats Coconut milk DV% diff.
Manganese 4.916mg 0.916mg 174%
Saturated fat 1.217g 21.14g 91%
Vitamin B1 0.763mg 0.026mg 61%
Phosphorus 523mg 100mg 60%
Copper 0.626mg 0.266mg 40%
Iron 4.72mg 1.64mg 39%
Fiber 10.6g 2.2g 34%
Magnesium 177mg 37mg 33%
Zinc 3.97mg 0.67mg 30%
Protein 16.89g 2.29g 29%
Fats 6.9g 23.84g 26%
Vitamin B5 1.349mg 0.183mg 23%
Carbs 66.27g 5.54g 20%
Polyunsaturated fat 2.535g 0.261g 15%
Vitamin B2 0.139mg 0mg 11%
Selenium 6.2µg 11%
Folate 56µg 16µg 10%
Calories 389kcal 230kcal 8%
Vitamin B6 0.119mg 0.033mg 7%
Potassium 429mg 263mg 5%
Calcium 54mg 16mg 4%
Monounsaturated fat 2.178g 1.014g 3%
Vitamin C 0mg 2.8mg 3%
Choline 8.5mg 2%
Sodium 2mg 15mg 1%
Vitamin E 0.15mg 1%
Vitamin B3 0.961mg 0.76mg 1%
Net carbs 55.67g 3.34g N/A
Sugar 3.34g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.234mg 0.027mg 0%
Threonine 0.575mg 0.083mg 0%
Isoleucine 0.694mg 0.09mg 0%
Leucine 1.284mg 0.17mg 0%
Lysine 0.701mg 0.101mg 0%
Methionine 0.312mg 0.043mg 0%
Phenylalanine 0.895mg 0.116mg 0%
Valine 0.937mg 0.139mg 0%
Histidine 0.405mg 0.053mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
Oats
3
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 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 +637.6%
Contains more CarbsCarbs +1096.2%
Contains more OtherOther +142.3%
Contains more FatsFats +245.5%
Contains more WaterWater +722.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
Oats
3
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 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 -94.2%
Contains more Mono. FatMonounsaturated fat +114.8%
Contains more Poly. FatPolyunsaturated fat +871.3%

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.