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Puff pastry vs. Coconut milk — In-Depth Nutrition Comparison

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How are puff pastry and coconut milk different?

  • Puff pastry is richer in selenium, vitamin B1, vitamin B2, vitamin B3, vitamin K, and iron, while coconut milk is higher in manganese and copper.
  • Coconut milk covers your daily need for saturated fat, 78% more than puff pastry.
  • Coconut milk is lower in sodium.
  • Coconut milk has a higher glycemic index (97) than puff pastry (56).

Puff pastry, frozen, ready-to-bake, baked and Nuts, coconut milk, raw (liquid expressed from grated meat and water) types were used in this article.

Infographic

Puff pastry vs Coconut milk infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
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 IronIron +58.5%
Contains more SeleniumSelenium +295.2%
Contains more MagnesiumMagnesium +131.3%
Contains more CalciumCalcium +60%
Contains more PotassiumPotassium +324.2%
Contains more CopperCopper +131.3%
Contains more ZincZinc +24.1%
Contains more PhosphorusPhosphorus +66.7%
Contains less SodiumSodium -94.1%
Contains more ManganeseManganese +85.1%

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% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
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 EVitamin E +266.7%
Contains more Vitamin B1Vitamin B1 +1142.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +400%
Contains more Vitamin KVitamin K +16200%
Contains more FolateFolate +243.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +73.7%
Contains more CholineCholine +37.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 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 +223.1%
Contains more FatsFats +61.5%
Contains more CarbsCarbs +724.9%
Contains more OtherOther +40.8%
Contains more WaterWater +813.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 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 -74%
Contains more Mono. FatMonounsaturated fat +770.6%
Contains more Poly. FatPolyunsaturated fat +8416.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Puff pastry Coconut milk DV% diff.
Polyunsaturated fat 22.228g 0.261g 146%
Saturated fat 5.502g 21.14g 71%
Selenium 24.5µg 6.2µg 33%
Vitamin B1 0.323mg 0.026mg 25%
Fats 38.5g 23.84g 23%
Monounsaturated fat 8.828g 1.014g 20%
Vitamin B2 0.258mg 0mg 20%
Vitamin B3 3.8mg 0.76mg 19%
Manganese 0.495mg 0.916mg 18%
Copper 0.115mg 0.266mg 17%
Calories 558kcal 230kcal 16%
Vitamin K 16.3µg 0.1µg 14%
Carbs 45.7g 5.54g 13%
Iron 2.6mg 1.64mg 12%
Folate 55µg 16µg 10%
Sodium 253mg 15mg 10%
Protein 7.4g 2.29g 10%
Phosphorus 60mg 100mg 6%
Potassium 62mg 263mg 6%
Magnesium 16mg 37mg 5%
Vitamin B5 0mg 0.183mg 4%
Vitamin C 0mg 2.8mg 3%
Fiber 1.5g 2.2g 3%
Vitamin E 0.55mg 0.15mg 3%
Vitamin B6 0.019mg 0.033mg 1%
Calcium 10mg 16mg 1%
Zinc 0.54mg 0.67mg 1%
Net carbs 44.2g 3.34g N/A
Sugar 0.75g 3.34g N/A
Choline 6.2mg 8.5mg 0%
Tryptophan 0.086mg 0.027mg 0%
Threonine 0.198mg 0.083mg 0%
Isoleucine 0.275mg 0.09mg 0%
Leucine 0.514mg 0.17mg 0%
Lysine 0.144mg 0.101mg 0%
Methionine 0.131mg 0.043mg 0%
Phenylalanine 0.367mg 0.116mg 0%
Valine 0.312mg 0.139mg 0%
Histidine 0.158mg 0.053mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Puff pastry 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
24%
Puff pastry
5%
Coconut milk
Minerals Daily Need Coverage Score
43%
Puff pastry
42%
Coconut milk

Comparison summary

Which food is lower in Sugar?
Puff pastry
Puff pastry is lower in Sugar (difference - 2.59g)
Which food is lower in Saturated fat?
Puff pastry
Puff pastry is lower in Saturated fat (difference - 15.638g)
Which food is lower in glycemic index?
Puff pastry
Puff pastry is lower in glycemic index (difference - 41)
Which food is cheaper?
Puff pastry
Puff pastry is cheaper (difference - $4)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 238mg)
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)
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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.