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  6. Potato vs. Coconut milk

Potato vs. Coconut milk — In-Depth Nutrition Comparison

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How are Potato and Coconut milk different?

  • Potato is higher in Vitamin B6, and Vitamin C, however, Coconut milk is richer in Manganese, Copper, Selenium, Iron, and Phosphorus.
  • Daily need coverage for Saturated Fat from Coconut milk is 106% higher.
  • Potato contains 9 times more Vitamin B6 than Coconut milk. While Potato contains 0.298mg of Vitamin B6, Coconut milk contains only 0.033mg.
  • Potato has less Saturated Fat.

Potatoes, flesh and skin, raw and Nuts, coconut milk, raw (liquid expressed from grated meat and water) are the varieties used in this article.

Infographic

Potato 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.
Potato
Potato
2
:
8
Coconut milk
Coconut milk
Contains more Potassium +61.6%
Contains less Sodium -60%
Contains more Calcium +33.3%
Contains more Iron +102.5%
Contains more Magnesium +60.9%
Contains more Phosphorus +75.4%
Contains more Zinc +123.3%
Contains more Copper +141.8%
Contains more Manganese +358%
Contains more Selenium +1450%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 31% 17% 25% 38% 1% 9% 37% 27% 3%
Coconut milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 62% 27% 43% 24% 2% 19% 89% 120% 34%
Contains more Potassium +61.6%
Contains less Sodium -60%
Contains more Calcium +33.3%
Contains more Iron +102.5%
Contains more Magnesium +60.9%
Contains more Phosphorus +75.4%
Contains more Zinc +123.3%
Contains more Copper +141.8%
Contains more Manganese +358%
Contains more Selenium +1450%

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.
Potato
Potato
8
:
2
Coconut milk
Coconut milk
Contains more Vitamin A +∞%
Contains more Vitamin C +603.6%
Contains more Vitamin B1 +211.5%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +39.6%
Contains more Vitamin B5 +61.2%
Contains more Vitamin B6 +803%
Contains more Vitamin K +1900%
Contains more Vitamin E +1400%
Equal in Folate - 16
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Coconut milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 10% 7% 0% 15% 11% 8% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +603.6%
Contains more Vitamin B1 +211.5%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +39.6%
Contains more Vitamin B5 +61.2%
Contains more Vitamin B6 +803%
Contains more Vitamin K +1900%
Contains more Vitamin E +1400%
Equal in Folate - 16

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
3
:
2
Coconut milk
Coconut milk
Contains more Carbs +215.7%
Contains more Water +17.2%
Contains more Other +57.7%
Contains more Protein +11.7%
Contains more Fats +26388.9%
Potato
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Coconut milk
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 Carbs +215.7%
Contains more Water +17.2%
Contains more Other +57.7%
Contains more Protein +11.7%
Contains more Fats +26388.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
1
:
2
Coconut milk
Coconut milk
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +50600%
Contains more Polyunsaturated fat +521.4%
Potato
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
Coconut milk
94% 5%
Saturated Fat: 21.14 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 0.261 g
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +50600%
Contains more Polyunsaturated fat +521.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato Coconut milk Opinion
Net carbs 15.39g 3.34g Potato
Protein 2.05g 2.29g Coconut milk
Fats 0.09g 23.84g Coconut milk
Carbs 17.49g 5.54g Potato
Calories 77kcal 230kcal Coconut milk
Starch 15.29g Potato
Fructose 0.26g Potato
Sugar 0.82g 3.34g Potato
Fiber 2.1g 2.2g Coconut milk
Calcium 12mg 16mg Coconut milk
Iron 0.81mg 1.64mg Coconut milk
Magnesium 23mg 37mg Coconut milk
Phosphorus 57mg 100mg Coconut milk
Potassium 425mg 263mg Potato
Sodium 6mg 15mg Potato
Zinc 0.3mg 0.67mg Coconut milk
Copper 0.11mg 0.266mg Coconut milk
Manganese 0.2mg 0.916mg Coconut milk
Selenium 0.4µg 6.2µg Coconut milk
Vitamin A 2IU 0IU Potato
Vitamin E 0.01mg 0.15mg Coconut milk
Vitamin C 19.7mg 2.8mg Potato
Vitamin B1 0.081mg 0.026mg Potato
Vitamin B2 0.032mg 0mg Potato
Vitamin B3 1.061mg 0.76mg Potato
Vitamin B5 0.295mg 0.183mg Potato
Vitamin B6 0.298mg 0.033mg Potato
Folate 15µg 16µg Coconut milk
Vitamin K 2µg 0.1µg Potato
Tryptophan 0.021mg 0.027mg Coconut milk
Threonine 0.067mg 0.083mg Coconut milk
Isoleucine 0.066mg 0.09mg Coconut milk
Leucine 0.098mg 0.17mg Coconut milk
Lysine 0.107mg 0.101mg Potato
Methionine 0.032mg 0.043mg Coconut milk
Phenylalanine 0.081mg 0.116mg Coconut milk
Valine 0.103mg 0.139mg Coconut milk
Histidine 0.035mg 0.053mg Coconut milk
Saturated Fat 0.025g 21.14g Potato
Monounsaturated Fat 0.002g 1.014g Coconut milk
Polyunsaturated fat 0.042g 0.261g Coconut milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Coconut milk
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
18%
Potato
5%
Coconut milk
Minerals Daily Need Coverage Score
19%
Potato
42%
Coconut milk

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 2.52g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 21.115g)
Which food is lower in glycemic index?
Potato
Potato is lower in glycemic index (difference - 11)
Which food is cheaper?
Potato
Potato is cheaper (difference - $3.8)
Which food is richer in vitamins?
Potato
Potato is relatively richer in vitamins
Which food is richer in minerals?
Coconut milk
Coconut milk is relatively richer in minerals
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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.