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  6. Rice vs. Coconut milk

Rice vs. Coconut milk — In-Depth Nutrition Comparison

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Important differences between Rice and Coconut milk

  • Rice has more Vitamin B1, and Folate, however, Coconut milk has more Copper, Manganese, Phosphorus, Fiber, Potassium, Magnesium, and Iron.
  • Coconut milk's daily need coverage for Saturated Fat is 105% more.
  • Rice has 6 times more Vitamin B1 than Coconut milk. Rice has 0.163mg of Vitamin B1, while Coconut milk has 0.026mg.
  • Rice is lower in Saturated Fat.

The food varieties used in the comparison are Rice, white, long-grain, regular, enriched, cooked and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

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.
Rice
Rice
2
:
8
Coconut milk
Coconut milk
Contains less Sodium -93.3%
Contains more Selenium +21%
Contains more Calcium +60%
Contains more Iron +36.7%
Contains more Magnesium +208.3%
Contains more Phosphorus +132.6%
Contains more Potassium +651.4%
Contains more Zinc +36.7%
Contains more Copper +285.5%
Contains more Manganese +94.1%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Coconut milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 62% 27% 43% 24% 2% 19% 89% 120% 34%
Contains less Sodium -93.3%
Contains more Selenium +21%
Contains more Calcium +60%
Contains more Iron +36.7%
Contains more Magnesium +208.3%
Contains more Phosphorus +132.6%
Contains more Potassium +651.4%
Contains more Zinc +36.7%
Contains more Copper +285.5%
Contains more Manganese +94.1%

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.
Rice
Rice
6
:
3
Coconut milk
Coconut milk
Contains more Vitamin B1 +526.9%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +94.2%
Contains more Vitamin B5 +113.1%
Contains more Vitamin B6 +181.8%
Contains more Folate +262.5%
Contains more Vitamin E +275%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
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 B1 +526.9%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +94.2%
Contains more Vitamin B5 +113.1%
Contains more Vitamin B6 +181.8%
Contains more Folate +262.5%
Contains more Vitamin E +275%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
3
:
2
Coconut milk
Coconut milk
Contains more Protein +17.5%
Contains more Carbs +408.5%
Contains more Fats +8414.3%
Contains more Other +69%
Equal in Water - 67.62
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 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 Protein +17.5%
Contains more Carbs +408.5%
Contains more Fats +8414.3%
Contains more Other +69%
Equal in Water - 67.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
:
2
Coconut milk
Coconut milk
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +1052.3%
Contains more Polyunsaturated fat +243.4%
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Coconut milk
94% 5%
Saturated Fat: 21.14 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 0.261 g
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +1052.3%
Contains more Polyunsaturated fat +243.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rice 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 minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rice Coconut milk Opinion
Net carbs 27.77g 3.34g Rice
Protein 2.69g 2.29g Rice
Fats 0.28g 23.84g Coconut milk
Carbs 28.17g 5.54g Rice
Calories 130kcal 230kcal Coconut milk
Sugar 0.05g 3.34g Rice
Fiber 0.4g 2.2g Coconut milk
Calcium 10mg 16mg Coconut milk
Iron 1.2mg 1.64mg Coconut milk
Magnesium 12mg 37mg Coconut milk
Phosphorus 43mg 100mg Coconut milk
Potassium 35mg 263mg Coconut milk
Sodium 1mg 15mg Rice
Zinc 0.49mg 0.67mg Coconut milk
Copper 0.069mg 0.266mg Coconut milk
Manganese 0.472mg 0.916mg Coconut milk
Selenium 7.5µg 6.2µg Rice
Vitamin E 0.04mg 0.15mg Coconut milk
Vitamin C 0mg 2.8mg Coconut milk
Vitamin B1 0.163mg 0.026mg Rice
Vitamin B2 0.013mg 0mg Rice
Vitamin B3 1.476mg 0.76mg Rice
Vitamin B5 0.39mg 0.183mg Rice
Vitamin B6 0.093mg 0.033mg Rice
Folate 58µg 16µg Rice
Vitamin K 0µg 0.1µg Coconut milk
Tryptophan 0.031mg 0.027mg Rice
Threonine 0.096mg 0.083mg Rice
Isoleucine 0.116mg 0.09mg Rice
Leucine 0.222mg 0.17mg Rice
Lysine 0.097mg 0.101mg Coconut milk
Methionine 0.063mg 0.043mg Rice
Phenylalanine 0.144mg 0.116mg Rice
Valine 0.164mg 0.139mg Rice
Histidine 0.063mg 0.053mg Rice
Saturated Fat 0.077g 21.14g Rice
Monounsaturated Fat 0.088g 1.014g Coconut milk
Polyunsaturated fat 0.076g 0.261g Coconut milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice Coconut milk
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
13%
Rice
5%
Coconut milk
Minerals Daily Need Coverage Score
22%
Rice
42%
Coconut milk

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 3.29g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 21.063g)
Which food is lower in glycemic index?
Rice
Rice is lower in glycemic index (difference - 37)
Which food is cheaper?
Rice
Rice is cheaper (difference - $3)
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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.