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  6. Porridge vs. Coconut milk

Porridge vs. Coconut milk — In-Depth Nutrition Comparison

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Significant differences between porridge and coconut milk

  • Porridge has more iron and calcium; however, coconut milk is richer in manganese, copper, phosphorus, magnesium, potassium, fiber, and selenium.
  • Coconut milk covers your daily saturated fat needs 106% more than porridge.
  • Coconut milk has 5 times less calcium than porridge. Porridge has 87mg of calcium, while coconut milk has 16mg.
  • Porridge contains less saturated fat.
  • Coconut milk has a higher glycemic index. The glycemic index of coconut milk is 97, while the glycemic index of porridge is 66.

Specific food types used in this comparison are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Porridge 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
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 +443.8%
Contains more IronIron +128%
Contains less SodiumSodium -60%
Contains more MagnesiumMagnesium +640%
Contains more PotassiumPotassium +1543.8%
Contains more CopperCopper +565%
Contains more ZincZinc +415.4%
Contains more PhosphorusPhosphorus +566.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +121.4%

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% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 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 +111.5%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +650%
Contains more Vitamin B3Vitamin B3 +46.2%
Contains more Vitamin B5Vitamin B5 +157.7%
Contains more Vitamin B6Vitamin B6 +153.8%
Contains more FolateFolate +33.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Porridge Coconut milk DV% diff.
Saturated fat 0.033g 21.14g 96%
Manganese 0mg 0.916mg 40%
Fats 0.21g 23.84g 36%
Iron 3.74mg 1.64mg 26%
Copper 0.04mg 0.266mg 25%
Phosphorus 15mg 100mg 12%
Calories 50kcal 230kcal 9%
Magnesium 5mg 37mg 8%
Calcium 87mg 16mg 7%
Potassium 16mg 263mg 7%
Fiber 0.5g 2.2g 7%
Selenium 2.8µg 6.2µg 6%
Zinc 0.13mg 0.67mg 5%
Vitamin C 0mg 2.8mg 3%
Vitamin B3 0.52mg 0.76mg 2%
Choline 8.5mg 2%
Monounsaturated fat 0.028g 1.014g 2%
Vitamin B6 0.013mg 0.033mg 2%
Vitamin B5 0.071mg 0.183mg 2%
Vitamin B1 0.055mg 0.026mg 2%
Vitamin B2 0.025mg 0mg 2%
Protein 1.44g 2.29g 2%
Carbs 10.52g 5.54g 2%
Folate 12µg 16µg 1%
Polyunsaturated fat 0.114g 0.261g 1%
Vitamin E 0.02mg 0.15mg 1%
Net carbs 10.02g 3.34g N/A
Sugar 0.03g 3.34g N/A
Sodium 6mg 15mg 0%
Vitamin K 0.1µg 0.1µg 0%
Tryptophan 0.02mg 0.027mg 0%
Threonine 0.045mg 0.083mg 0%
Isoleucine 0.063mg 0.09mg 0%
Leucine 0.11mg 0.17mg 0%
Lysine 0.037mg 0.101mg 0%
Methionine 0.027mg 0.043mg 0%
Phenylalanine 0.078mg 0.116mg 0%
Valine 0.07mg 0.139mg 0%
Histidine 0.033mg 0.053mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 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 +89.9%
Contains more WaterWater +29.6%
Contains more ProteinProtein +59%
Contains more FatsFats +11252.4%
Contains more OtherOther +222.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 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 -99.8%
Contains more Mono. FatMonounsaturated fat +3521.4%
Contains more Poly. FatPolyunsaturated fat +128.9%

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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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.