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  6. Semolina vs. Coconut milk

Semolina vs. Coconut milk — In-Depth Nutrition Comparison

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Summary of differences between Semolina and Coconut milk

  • Semolina has more Vitamin B6, Vitamin B3, Selenium, Vitamin B1, Vitamin B5, Phosphorus, Calcium, and Manganese, however, Coconut milk is higher in Iron.
  • Coconut milk covers your daily need of Saturated Fat 104% more than Semolina.
  • Semolina has 14 times more Vitamin B6 than Coconut milk. While Semolina has 0.452mg of Vitamin B6, Coconut milk has only 0.033mg.
  • Semolina has less Saturated Fat.

These are the specific foods used in this comparison Rice, white, long-grain, parboiled, unenriched, dry and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Semolina 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.
Semolina
Semolina
7
:
3
Coconut milk
Coconut milk
Contains more Calcium +343.8%
Contains more Phosphorus +53%
Contains less Sodium -86.7%
Contains more Zinc +52.2%
Contains more Manganese +13%
Contains more Selenium +221%
Contains more Iron +121.6%
Contains more Magnesium +37%
Contains more Potassium +51.1%
Equal in Copper - 0.266
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
Coconut milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 62% 27% 43% 24% 2% 19% 89% 120% 34%
Contains more Calcium +343.8%
Contains more Phosphorus +53%
Contains less Sodium -86.7%
Contains more Zinc +52.2%
Contains more Manganese +13%
Contains more Selenium +221%
Contains more Iron +121.6%
Contains more Magnesium +37%
Contains more Potassium +51.1%
Equal in Copper - 0.266

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.
Semolina
Semolina
5
:
3
Coconut milk
Coconut milk
Contains more Vitamin B1 +761.5%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +564.2%
Contains more Vitamin B5 +267.2%
Contains more Vitamin B6 +1269.7%
Contains more Vitamin E +400%
Contains more Vitamin C +∞%
Contains more Folate +100%
Equal in Vitamin K - 0.1
Semolina
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% 56% 12% 95% 41% 105% 6% 0% 1%
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 +761.5%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +564.2%
Contains more Vitamin B5 +267.2%
Contains more Vitamin B6 +1269.7%
Contains more Vitamin E +400%
Contains more Vitamin C +∞%
Contains more Folate +100%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Semolina
Semolina
2
:
2
Coconut milk
Coconut milk
Contains more Protein +227.9%
Contains more Carbs +1360.1%
Contains more Fats +2214.6%
Contains more Water +585.8%
Equal in Other - 0.71
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 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 +227.9%
Contains more Carbs +1360.1%
Contains more Fats +2214.6%
Contains more Water +585.8%
Equal in Other - 0.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Semolina
Semolina
2
:
1
Coconut milk
Coconut milk
Contains less Saturated Fat -98.6%
Contains more Polyunsaturated fat +23.4%
Contains more Monounsaturated Fat +293%
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g
Coconut milk
94% 5%
Saturated Fat: 21.14 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 0.261 g
Contains less Saturated Fat -98.6%
Contains more Polyunsaturated fat +23.4%
Contains more Monounsaturated Fat +293%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Coconut milk Opinion
Net carbs 79.09g 3.34g Semolina
Protein 7.51g 2.29g Semolina
Fats 1.03g 23.84g Coconut milk
Carbs 80.89g 5.54g Semolina
Calories 374kcal 230kcal Semolina
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.33g 3.34g Semolina
Fiber 1.8g 2.2g Coconut milk
Calcium 71mg 16mg Semolina
Iron 0.74mg 1.64mg Coconut milk
Magnesium 27mg 37mg Coconut milk
Phosphorus 153mg 100mg Semolina
Potassium 174mg 263mg Coconut milk
Sodium 2mg 15mg Semolina
Zinc 1.02mg 0.67mg Semolina
Copper 0.284mg 0.266mg Semolina
Manganese 1.035mg 0.916mg Semolina
Selenium 19.9µg 6.2µg Semolina
Vitamin E 0.03mg 0.15mg Coconut milk
Vitamin C 0mg 2.8mg Coconut milk
Vitamin B1 0.224mg 0.026mg Semolina
Vitamin B2 0.05mg 0mg Semolina
Vitamin B3 5.048mg 0.76mg Semolina
Vitamin B5 0.672mg 0.183mg Semolina
Vitamin B6 0.452mg 0.033mg Semolina
Folate 8µg 16µg Coconut milk
Vitamin K 0.1µg 0.1µg
Tryptophan 0.103mg 0.027mg Semolina
Threonine 0.271mg 0.083mg Semolina
Isoleucine 0.339mg 0.09mg Semolina
Leucine 0.656mg 0.17mg Semolina
Lysine 0.215mg 0.101mg Semolina
Methionine 0.183mg 0.043mg Semolina
Phenylalanine 0.398mg 0.116mg Semolina
Valine 0.47mg 0.139mg Semolina
Histidine 0.185mg 0.053mg Semolina
Saturated Fat 0.294g 21.14g Semolina
Monounsaturated Fat 0.258g 1.014g Coconut milk
Polyunsaturated fat 0.322g 0.261g Semolina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina 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
26%
Semolina
5%
Coconut milk
Minerals Daily Need Coverage Score
52%
Semolina
42%
Coconut milk

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 3.01g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 20.846g)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 43)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $2.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.