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  6. Palm oil vs. Coconut milk

Palm oil vs. Coconut milk — In-Depth Nutrition Comparison

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Important differences between Palm oil and Coconut milk

  • Palm oil has more Vitamin E, and Vitamin K, however, Coconut milk has more Copper, Iron, Phosphorus, Selenium, Magnesium, Fiber, and Potassium.
  • Palm oil's daily need coverage for Saturated Fat is 141% more.
  • Palm oil has 106 times more Vitamin E than Coconut milk. Palm oil has 15.94mg of Vitamin E, while Coconut milk has 0.15mg.
  • Coconut milk is lower in Saturated Fat.

The food varieties used in the comparison are Oil, palm and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Palm oil 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 0% 0% 0% 0.38% 0% 0% 0% 0% 0% 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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +16300%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%

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% 319% 0% 0% 0% 0% 0% 0% 0% 20% 0% 0.16%
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 +10526.7%
Contains more Vitamin KVitamin K +7900%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +2733.3%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 FatsFats +319.5%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 39% 10%
Saturated Fat: Sat. Fat 49.3 g
Monounsaturated Fat: Mono. Fat 37 g
Polyunsaturated fat: Poly. Fat 9.3 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 more Mono. FatMonounsaturated Fat +3548.9%
Contains more Poly. FatPolyunsaturated fat +3463.2%
Contains less Sat. FatSaturated Fat -57.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Palm oil Coconut milk Opinion
Calories 884kcal 230kcal Palm oil
Protein 0g 2.29g Coconut milk
Fats 100g 23.84g Palm oil
Vitamin C 0mg 2.8mg Coconut milk
Net carbs 0g 3.34g Coconut milk
Carbs 0g 5.54g Coconut milk
Magnesium 0mg 37mg Coconut milk
Calcium 0mg 16mg Coconut milk
Potassium 0mg 263mg Coconut milk
Iron 0.01mg 1.64mg Coconut milk
Sugar 0g 3.34g Palm oil
Fiber 0g 2.2g Coconut milk
Copper 0mg 0.266mg Coconut milk
Zinc 0mg 0.67mg Coconut milk
Phosphorus 0mg 100mg Coconut milk
Sodium 0mg 15mg Palm oil
Vitamin E 15.94mg 0.15mg Palm oil
Manganese 0.916mg Coconut milk
Selenium 0µg 6.2µg Coconut milk
Vitamin B1 0mg 0.026mg Coconut milk
Vitamin B3 0mg 0.76mg Coconut milk
Vitamin B5 0mg 0.183mg Coconut milk
Vitamin B6 0mg 0.033mg Coconut milk
Vitamin K 8µg 0.1µg Palm oil
Folate 0µg 16µg Coconut milk
Choline 0.3mg 8.5mg Coconut milk
Saturated Fat 49.3g 21.14g Coconut milk
Monounsaturated Fat 37g 1.014g Palm oil
Polyunsaturated fat 9.3g 0.261g Palm oil
Tryptophan 0mg 0.027mg Coconut milk
Threonine 0mg 0.083mg Coconut milk
Isoleucine 0mg 0.09mg Coconut milk
Leucine 0mg 0.17mg Coconut milk
Lysine 0mg 0.101mg Coconut milk
Methionine 0mg 0.043mg Coconut milk
Phenylalanine 0mg 0.116mg Coconut milk
Valine 0mg 0.139mg Coconut milk
Histidine 0mg 0.053mg Coconut milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Palm oil Coconut milk
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
26%
Palm oil
5%
Coconut milk
Minerals Daily Need Coverage Score
0%
Palm oil
42%
Coconut milk

Comparison summary

Which food is lower in Sugar?
Palm oil
Palm oil is lower in Sugar (difference - 3.34g)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Palm oil
Palm oil is lower in glycemic index (difference - 97)
Which food is cheaper?
Palm oil
Palm oil is cheaper (difference - $2)
Which food is lower in Saturated Fat?
Coconut milk
Coconut milk is lower in Saturated Fat (difference - 28.16g)
Which food is richer in minerals?
Coconut milk
Coconut milk is relatively richer in minerals
Which food is richer in vitamins?
Coconut milk
Coconut milk is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.