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  6. Brown rice vs. Coconut milk

Brown rice vs. Coconut milk — In-Depth Nutrition Comparison

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The main differences between brown rice and coconut milk

  • Brown rice is richer in vitamin B1, vitamin B3, vitamin B6, and vitamin B2, yet coconut milk is richer in copper, iron, and potassium.
  • Daily need coverage for saturated fat for coconut milk is 104% higher.
  • Brown rice contains less sugar.
  • Brown rice has a lower glycemic index than coconut milk.

Food types used in this article are Rice, brown, long-grain, cooked and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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 less SodiumSodium -73.3%
Contains more CalciumCalcium +433.3%
Contains more PotassiumPotassium +205.8%
Contains more IronIron +192.9%
Contains more CopperCopper +150.9%
~equal in Magnesium ~37mg
~equal in Zinc ~0.67mg
~equal in Phosphorus ~100mg
~equal in Manganese ~0.916mg
~equal in Selenium ~6.2µg

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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
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 +13.3%
Contains more Vitamin B1Vitamin B1 +584.6%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +237%
Contains more Vitamin B5Vitamin B5 +107.7%
Contains more Vitamin B6Vitamin B6 +272.7%
Contains more Vitamin KVitamin K +100%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +77.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~8.5mg

All nutrients comparison - raw data values

Nutrient Brown rice Coconut milk DV% diff.
Saturated fat 0.26g 21.14g 95%
Fats 0.97g 23.84g 35%
Copper 0.106mg 0.266mg 18%
Iron 0.56mg 1.64mg 14%
Vitamin B1 0.178mg 0.026mg 13%
Vitamin B3 2.561mg 0.76mg 11%
Starch 24.79g 10%
Vitamin B6 0.123mg 0.033mg 7%
Carbs 25.58g 5.54g 7%
Calories 123kcal 230kcal 5%
Vitamin B2 0.069mg 0mg 5%
Potassium 86mg 263mg 5%
Vitamin B5 0.38mg 0.183mg 4%
Manganese 0.974mg 0.916mg 3%
Vitamin C 0mg 2.8mg 3%
Fiber 1.6g 2.2g 2%
Monounsaturated fat 0.369g 1.014g 2%
Folate 9µg 16µg 2%
Polyunsaturated fat 0.366g 0.261g 1%
Calcium 3mg 16mg 1%
Protein 2.74g 2.29g 1%
Selenium 5.8µg 6.2µg 1%
Net carbs 23.98g 3.34g N/A
Magnesium 39mg 37mg 0%
Sugar 0.24g 3.34g N/A
Zinc 0.71mg 0.67mg 0%
Phosphorus 103mg 100mg 0%
Sodium 4mg 15mg 0%
Vitamin E 0.17mg 0.15mg 0%
Vitamin K 0.2µg 0.1µg 0%
Choline 9.2mg 8.5mg 0%
Tryptophan 0.033mg 0.027mg 0%
Threonine 0.095mg 0.083mg 0%
Isoleucine 0.109mg 0.09mg 0%
Leucine 0.214mg 0.17mg 0%
Lysine 0.099mg 0.101mg 0%
Methionine 0.058mg 0.043mg 0%
Phenylalanine 0.133mg 0.116mg 0%
Valine 0.151mg 0.139mg 0%
Histidine 0.066mg 0.053mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 +19.7%
Contains more CarbsCarbs +361.7%
Contains more FatsFats +2357.7%
Contains more OtherOther +61.4%
~equal in Water ~67.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 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 -98.8%
Contains more Poly. FatPolyunsaturated fat +40.2%
Contains more Mono. FatMonounsaturated fat +174.8%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.