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  6. Potato salad vs. Coconut milk

Potato salad vs. Coconut milk — In-Depth Nutrition Comparison

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Differences between potato salad and coconut milk

  • Potato salad has more vitamin B6, vitamin C, and vitamin B5, while coconut milk has more manganese, copper, iron, and phosphorus.
  • Coconut milk's daily need coverage for saturated fat is 99% higher.
  • Potato salad has a lower glycemic index. The glycemic index of potato salad is 45, while the glycemic index of coconut milk is 97.

The food types used in this comparison are Potato salad, home-prepared and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Potato salad 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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
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 +18.8%
Contains more MagnesiumMagnesium +146.7%
Contains more IronIron +152.3%
Contains more CopperCopper +125.4%
Contains more ZincZinc +116.1%
Contains more PhosphorusPhosphorus +92.3%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +806.9%
Contains more SeleniumSelenium +51.2%
~equal in Potassium ~263mg

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 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 CVitamin C +257.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +196.2%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +17.1%
Contains more Vitamin B5Vitamin B5 +191.8%
Contains more Vitamin B6Vitamin B6 +327.3%
Contains more FolateFolate +128.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato salad Coconut milk DV% diff.
Saturated fat 1.429g 21.14g 90%
Manganese 0.101mg 0.916mg 35%
Fats 8.2g 23.84g 24%
Cholesterol 68mg 0mg 23%
Polyunsaturated fat 3.737g 0.261g 23%
Sodium 529mg 15mg 22%
Copper 0.118mg 0.266mg 16%
Iron 0.65mg 1.64mg 12%
Vitamin C 10mg 2.8mg 8%
Vitamin B6 0.141mg 0.033mg 8%
Vitamin B5 0.534mg 0.183mg 7%
Phosphorus 52mg 100mg 7%
Magnesium 15mg 37mg 5%
Vitamin B2 0.06mg 0mg 5%
Monounsaturated fat 2.48g 1.014g 4%
Vitamin B1 0.077mg 0.026mg 4%
Calories 143kcal 230kcal 4%
Selenium 4.1µg 6.2µg 4%
Vitamin A 32µg 0µg 4%
Fiber 1.3g 2.2g 4%
Zinc 0.31mg 0.67mg 3%
Choline 8.5mg 2%
Carbs 11.17g 5.54g 2%
Folate 7µg 16µg 2%
Vitamin E 0.15mg 1%
Protein 2.68g 2.29g 1%
Vitamin B3 0.89mg 0.76mg 1%
Net carbs 9.87g 3.34g N/A
Calcium 19mg 16mg 0%
Potassium 254mg 263mg 0%
Sugar 3.34g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.042mg 0.027mg 0%
Threonine 0.116mg 0.083mg 0%
Isoleucine 0.141mg 0.09mg 0%
Leucine 0.202mg 0.17mg 0%
Lysine 0.171mg 0.101mg 0%
Methionine 0.066mg 0.043mg 0%
Phenylalanine 0.135mg 0.116mg 0%
Valine 0.172mg 0.139mg 0%
Histidine 0.062mg 0.053mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 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 +17%
Contains more CarbsCarbs +101.6%
Contains more WaterWater +12.4%
Contains more OtherOther +174.6%
Contains more FatsFats +190.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 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 -93.2%
Contains more Mono. FatMonounsaturated fat +144.6%
Contains more Poly. FatPolyunsaturated fat +1331.8%

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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. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.