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  6. Quinoa vs. Coconut milk

Quinoa vs. Coconut milk — In-Depth Nutrition Comparison

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The main differences between quinoa and coconut milk

  • Quinoa is richer in vitamin B2, phosphorus, vitamin B6, vitamin B1, folate, and magnesium, yet coconut milk is richer in manganese, copper, and selenium.
  • Daily need coverage for saturated fat for coconut milk is 105% higher.
  • Quinoa contains less saturated fat.
  • Quinoa has a lower glycemic index than coconut milk.

Food types used in this article are Quinoa, cooked and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Quinoa 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.
Quinoa
Quinoa
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 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 MagnesiumMagnesium +73%
Contains more ZincZinc +62.7%
Contains more PhosphorusPhosphorus +52%
Contains less SodiumSodium -53.3%
Contains more PotassiumPotassium +52.9%
Contains more IronIron +10.1%
Contains more CopperCopper +38.5%
Contains more ManganeseManganese +45.2%
Contains more SeleniumSelenium +121.4%
~equal in Calcium ~16mg

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.
Quinoa
Quinoa
6
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
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 +320%
Contains more Vitamin B1Vitamin B1 +311.5%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B6Vitamin B6 +272.7%
Contains more FolateFolate +162.5%
Contains more CholineCholine +170.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +84.5%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Quinoa Coconut milk DV% diff.
Saturated fat 0.231g 21.14g 95%
Fats 1.92g 23.84g 34%
Manganese 0.631mg 0.916mg 12%
Copper 0.192mg 0.266mg 8%
Vitamin B2 0.11mg 0mg 8%
Vitamin B1 0.107mg 0.026mg 7%
Folate 42µg 16µg 7%
Vitamin B6 0.123mg 0.033mg 7%
Phosphorus 152mg 100mg 7%
Starch 17.63g 7%
Selenium 2.8µg 6.2µg 6%
Calories 120kcal 230kcal 6%
Magnesium 64mg 37mg 6%
Polyunsaturated fat 1.078g 0.261g 5%
Carbs 21.3g 5.54g 5%
Zinc 1.09mg 0.67mg 4%
Protein 4.4g 2.29g 4%
Vitamin B5 0.183mg 4%
Vitamin E 0.63mg 0.15mg 3%
Potassium 172mg 263mg 3%
Vitamin C 0mg 2.8mg 3%
Choline 23mg 8.5mg 3%
Fiber 2.8g 2.2g 2%
Iron 1.49mg 1.64mg 2%
Vitamin B3 0.412mg 0.76mg 2%
Monounsaturated fat 0.528g 1.014g 1%
Net carbs 18.5g 3.34g N/A
Calcium 17mg 16mg 0%
Sugar 0.87g 3.34g N/A
Sodium 7mg 15mg 0%
Vitamin K 0µg 0.1µg 0%
Tryptophan 0.052mg 0.027mg 0%
Threonine 0.131mg 0.083mg 0%
Isoleucine 0.157mg 0.09mg 0%
Leucine 0.261mg 0.17mg 0%
Lysine 0.239mg 0.101mg 0%
Methionine 0.096mg 0.043mg 0%
Phenylalanine 0.185mg 0.116mg 0%
Valine 0.185mg 0.139mg 0%
Histidine 0.127mg 0.053mg 0%
Omega-3 - DHA 0.015g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
4
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 +92.1%
Contains more CarbsCarbs +284.5%
Contains more FatsFats +1141.7%
~equal in Water ~67.62g
~equal in Other ~0.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 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 -98.9%
Contains more Poly. FatPolyunsaturated fat +313%
Contains more Mono. FatMonounsaturated fat +92%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.