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Soybean raw vs. Coconut milk — In-Depth Nutrition Comparison

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A recap on the differences between soybean raw and coconut milk

  • Soybean raw is higher than coconut milk in iron, copper, folate, phosphorus, vitamin B1, manganese, vitamin B2, magnesium, and potassium.
  • Soybean raw covers your daily iron needs 176% more than coconut milk.
  • The amount of saturated fat in soybean raw is lower.
  • The glycemic index of soybean raw is lower.

Food varieties used in this article are Soybeans, mature seeds, raw and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
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 +656.8%
Contains more CalciumCalcium +1631.3%
Contains more PotassiumPotassium +583.3%
Contains more IronIron +857.3%
Contains more CopperCopper +523.3%
Contains more ZincZinc +629.9%
Contains more PhosphorusPhosphorus +604%
Contains less SodiumSodium -86.7%
Contains more ManganeseManganese +174.8%
Contains more SeleniumSelenium +187.1%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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 CVitamin C +114.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +466.7%
Contains more Vitamin B1Vitamin B1 +3261.5%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +113.6%
Contains more Vitamin B5Vitamin B5 +333.3%
Contains more Vitamin B6Vitamin B6 +1042.4%
Contains more Vitamin KVitamin K +46900%
Contains more FolateFolate +2243.8%
Contains more CholineCholine +1263.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Coconut milk DV% diff.
Iron 15.7mg 1.64mg 176%
Copper 1.658mg 0.266mg 155%
Folate 375µg 16µg 90%
Phosphorus 704mg 100mg 86%
Saturated fat 2.884g 21.14g 83%
Polyunsaturated fat 11.255g 0.261g 73%
Vitamin B1 0.874mg 0.026mg 71%
Manganese 2.517mg 0.916mg 70%
Protein 36.49g 2.29g 68%
Vitamin B2 0.87mg 0mg 67%
Magnesium 280mg 37mg 58%
Potassium 1797mg 263mg 45%
Vitamin K 47µg 0.1µg 39%
Zinc 4.89mg 0.67mg 38%
Fiber 9.3g 2.2g 28%
Vitamin B6 0.377mg 0.033mg 26%
Calcium 277mg 16mg 26%
Selenium 17.8µg 6.2µg 21%
Choline 115.9mg 8.5mg 20%
Vitamin B5 0.793mg 0.183mg 12%
Calories 446kcal 230kcal 11%
Carbs 30.16g 5.54g 8%
Monounsaturated fat 4.404g 1.014g 8%
Fats 19.94g 23.84g 6%
Vitamin B3 1.623mg 0.76mg 5%
Vitamin E 0.85mg 0.15mg 5%
Vitamin C 6mg 2.8mg 4%
Sodium 2mg 15mg 1%
Net carbs 20.86g 3.34g N/A
Sugar 7.33g 3.34g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.591mg 0.027mg 0%
Threonine 1.766mg 0.083mg 0%
Isoleucine 1.971mg 0.09mg 0%
Leucine 3.309mg 0.17mg 0%
Lysine 2.706mg 0.101mg 0%
Methionine 0.547mg 0.043mg 0%
Phenylalanine 2.122mg 0.116mg 0%
Valine 2.029mg 0.139mg 0%
Histidine 1.097mg 0.053mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 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 +1493.4%
Contains more CarbsCarbs +444.4%
Contains more OtherOther +585.9%
Contains more FatsFats +19.6%
Contains more WaterWater +691.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 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 -86.4%
Contains more Mono. FatMonounsaturated fat +334.3%
Contains more Poly. FatPolyunsaturated fat +4212.3%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.