Peanut butter vs. Coconut milk — In-Depth Nutrition Comparison

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A recap on differences between peanut butter and coconut milk

Peanut butter is higher than coconut milk in vitamin B3, vitamin E, phosphorus, manganese, vitamin B6, magnesium, vitamin B5, folate, and copper.
Peanut butter covers your daily vitamin B3 needs 77% more than coconut milk.
Peanut butter contains 61 times more vitamin E than coconut milk. While peanut butter contains 9.1mg of vitamin E, coconut milk contains only 0.15mg.
The amount of saturated fat in peanut butter is lower.
The glycemic index of peanut butter is lower.

Food varieties used in this article are Peanut butter, smooth style, without salt and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

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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.

Peanut butter

Coconut milk

Contains more MagnesiumMagnesium	+354.1%
Contains more CalciumCalcium	+206.3%
Contains more PotassiumPotassium	+112.2%
Contains more CopperCopper	+58.6%
Contains more ZincZinc	+274.6%
Contains more PhosphorusPhosphorus	+235%
Contains more ManganeseManganese	+81.8%

Contains less SodiumSodium	-11.8%
Contains more SeleniumSelenium	+51.2%

~equal in Iron ~1.64mg

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.

Peanut butter

Coconut milk

Contains more Vitamin EVitamin E	+5966.7%
Contains more Vitamin B1Vitamin B1	+476.9%
Contains more Vitamin B2Vitamin B2	+∞%
Contains more Vitamin B3Vitamin B3	+1625.3%
Contains more Vitamin B5Vitamin B5	+521.3%
Contains more Vitamin B6Vitamin B6	+1236.4%
Contains more Vitamin KVitamin K	+200%
Contains more FolateFolate	+443.8%
Contains more CholineCholine	+641.2%

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			DV% diff.
Polyunsaturated fat	12.535g	0.261g	82%
Vitamin B3	13.112mg	0.76mg	77%
Monounsaturated fat	25.941g	1.014g	62%
Vitamin E	9.1mg	0.15mg	60%
Saturated fat	10.325g	21.14g	49%
Fats	51.36g	23.84g	42%
Protein	22.21g	2.29g	40%
Phosphorus	335mg	100mg	34%
Manganese	1.665mg	0.916mg	33%
Magnesium	168mg	37mg	31%
Vitamin B6	0.441mg	0.033mg	31%
Vitamin B5	1.137mg	0.183mg	19%
Folate	87µg	16µg	18%
Calories	598kcal	230kcal	18%
Zinc	2.51mg	0.67mg	17%
Copper	0.422mg	0.266mg	17%
Vitamin B2	0.192mg	0mg	15%
Fiber	5g	2.2g	11%
Choline	63mg	8.5mg	10%
Vitamin B1	0.15mg	0.026mg	10%
Potassium	558mg	263mg	9%
Carbs	22.31g	5.54g	6%
Selenium	4.1µg	6.2µg	4%
Vitamin C	0mg	2.8mg	3%
Calcium	49mg	16mg	3%
Starch	3.56g		1%
Iron	1.74mg	1.64mg	1%
Net carbs	17.31g	3.34g	N/A
Sugar	10.49g	3.34g	N/A
Sodium	17mg	15mg	0%
Vitamin K	0.3µg	0.1µg	0%
Trans fat	0.075g		N/A
Tryptophan	0.231mg	0.027mg	0%
Threonine	0.525mg	0.083mg	0%
Isoleucine	0.616mg	0.09mg	0%
Leucine	1.546mg	0.17mg	0%
Lysine	0.681mg	0.101mg	0%
Methionine	0.265mg	0.043mg	0%
Phenylalanine	1.202mg	0.116mg	0%
Valine	0.782mg	0.139mg	0%
Histidine	0.557mg	0.053mg	0%
Fructose	0.12g		0%
Omega-3 - ALA	0.027g		N/A
Omega-3 - Eicosatrienoic acid	0.01g		N/A
Omega-6 - Gamma-linoleic acid	0.001g		N/A
Omega-6 - Eicosadienoic acid	0.008g		N/A
Omega-6 - Linoleic acid	12.215g		N/A