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Pasta vs. Coconut milk — In-Depth Nutrition Comparison

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Differences between pasta and coconut milk

  • Pasta has more vitamin B1, folate, vitamin B2, and vitamin B12, while coconut milk has more manganese, copper, potassium, and iron.
  • Coconut milk's daily need coverage for saturated fat is 105% higher.
  • The amount of cholesterol in coconut milk is lower.
  • Pasta has a lower glycemic index. The glycemic index of pasta is 49, while the glycemic index of coconut milk is 97.

The food types used in this comparison are Pasta, fresh-refrigerated, plain, cooked and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Pasta 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.
Pasta
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 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 -60%
Contains more MagnesiumMagnesium +105.6%
Contains more CalciumCalcium +166.7%
Contains more PotassiumPotassium +995.8%
Contains more IronIron +43.9%
Contains more CopperCopper +186%
Contains more ZincZinc +19.6%
Contains more PhosphorusPhosphorus +58.7%
Contains more ManganeseManganese +308.9%

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.
Pasta
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% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +703.8%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +30.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +300%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.183mg
~equal in Vitamin B6 ~0.033mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
3
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 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 +124.9%
Contains more CarbsCarbs +350%
Contains more FatsFats +2170.5%
Contains more OtherOther +129%
~equal in Water ~67.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
2
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 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 -99.3%
Contains more Poly. FatPolyunsaturated fat +64.4%
Contains more Mono. FatMonounsaturated fat +717.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pasta Coconut milk DV% diff.
Saturated fat 0.15g 21.14g 95%
Fats 1.05g 23.84g 35%
Manganese 0.224mg 0.916mg 30%
Copper 0.093mg 0.266mg 19%
Vitamin B1 0.209mg 0.026mg 15%
Folate 64µg 16µg 12%
Vitamin B2 0.15mg 0mg 12%
Cholesterol 33mg 0mg 11%
Selenium 6.2µg 11%
Fiber 2.2g 9%
Potassium 24mg 263mg 7%
Carbs 24.93g 5.54g 6%
Vitamin B12 0.14µg 0µg 6%
Iron 1.14mg 1.64mg 6%
Protein 5.15g 2.29g 6%
Calories 131kcal 230kcal 5%
Magnesium 18mg 37mg 5%
Phosphorus 63mg 100mg 5%
Vitamin C 0mg 2.8mg 3%
Choline 8.5mg 2%
Monounsaturated fat 0.124g 1.014g 2%
Vitamin A 6µg 0µg 1%
Vitamin E 0.15mg 1%
Zinc 0.56mg 0.67mg 1%
Calcium 6mg 16mg 1%
Vitamin B3 0.992mg 0.76mg 1%
Polyunsaturated fat 0.429g 0.261g 1%
Net carbs 24.93g 3.34g N/A
Sugar 3.34g N/A
Sodium 6mg 15mg 0%
Vitamin B5 0.183mg 0.183mg 0%
Vitamin B6 0.034mg 0.033mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.065mg 0.027mg 0%
Threonine 0.134mg 0.083mg 0%
Isoleucine 0.197mg 0.09mg 0%
Leucine 0.348mg 0.17mg 0%
Lysine 0.097mg 0.101mg 0%
Methionine 0.079mg 0.043mg 0%
Phenylalanine 0.247mg 0.116mg 0%
Valine 0.217mg 0.139mg 0%
Histidine 0.103mg 0.053mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pasta 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
15%
Pasta
5%
Coconut milk
Minerals Daily Need Coverage Score
16%
Pasta
42%
Coconut milk

Comparison summary

Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 3.34g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Pasta
Pasta is lower in Saturated fat (difference - 20.99g)
Which food is lower in glycemic index?
Pasta
Pasta is lower in glycemic index (difference - 48)
Which food is cheaper?
Pasta
Pasta is cheaper (difference - $1)
Which food is lower in Cholesterol?
Coconut milk
Coconut milk is lower in Cholesterol (difference - 33mg)
Which food is richer in minerals?
Coconut milk
Coconut milk is relatively richer in minerals
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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.