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  6. Soybean raw vs. Coconut milk

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

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A recap on 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.

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.
Soybean raw
Soybean raw
10
:
0
Coconut milk
Coconut milk
Contains more Calcium +1631.3%
Contains more Iron +857.3%
Contains more Magnesium +656.8%
Contains more Phosphorus +604%
Contains more Potassium +583.3%
Contains less Sodium -86.7%
Contains more Zinc +629.9%
Contains more Copper +523.3%
Contains more Manganese +174.8%
Contains more Selenium +187.1%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
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 +1631.3%
Contains more Iron +857.3%
Contains more Magnesium +656.8%
Contains more Phosphorus +604%
Contains more Potassium +583.3%
Contains less Sodium -86.7%
Contains more Zinc +629.9%
Contains more Copper +523.3%
Contains more Manganese +174.8%
Contains more Selenium +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.
Soybean raw
Soybean raw
10
:
0
Coconut milk
Coconut milk
Contains more Vitamin A +∞%
Contains more Vitamin E +466.7%
Contains more Vitamin C +114.3%
Contains more Vitamin B1 +3261.5%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +113.6%
Contains more Vitamin B5 +333.3%
Contains more Vitamin B6 +1042.4%
Contains more Folate +2243.8%
Contains more Vitamin K +46900%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
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 A +∞%
Contains more Vitamin E +466.7%
Contains more Vitamin C +114.3%
Contains more Vitamin B1 +3261.5%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +113.6%
Contains more Vitamin B5 +333.3%
Contains more Vitamin B6 +1042.4%
Contains more Folate +2243.8%
Contains more Vitamin K +46900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
3
:
2
Coconut milk
Coconut milk
Contains more Protein +1493.4%
Contains more Carbs +444.4%
Contains more Other +585.9%
Contains more Fats +19.6%
Contains more Water +691.8%
Soybean raw
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
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 +1493.4%
Contains more Carbs +444.4%
Contains more Other +585.9%
Contains more Fats +19.6%
Contains more Water +691.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
3
:
0
Coconut milk
Coconut milk
Contains less Saturated Fat -86.4%
Contains more Monounsaturated Fat +334.3%
Contains more Polyunsaturated fat +4212.3%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Coconut milk
94% 5%
Saturated Fat: 21.14 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 0.261 g
Contains less Saturated Fat -86.4%
Contains more Monounsaturated Fat +334.3%
Contains more Polyunsaturated fat +4212.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean raw Coconut milk Opinion
Net carbs 20.86g 3.34g Soybean raw
Protein 36.49g 2.29g Soybean raw
Fats 19.94g 23.84g Coconut milk
Carbs 30.16g 5.54g Soybean raw
Calories 446kcal 230kcal Soybean raw
Sugar 7.33g 3.34g Coconut milk
Fiber 9.3g 2.2g Soybean raw
Calcium 277mg 16mg Soybean raw
Iron 15.7mg 1.64mg Soybean raw
Magnesium 280mg 37mg Soybean raw
Phosphorus 704mg 100mg Soybean raw
Potassium 1797mg 263mg Soybean raw
Sodium 2mg 15mg Soybean raw
Zinc 4.89mg 0.67mg Soybean raw
Copper 1.658mg 0.266mg Soybean raw
Manganese 2.517mg 0.916mg Soybean raw
Selenium 17.8µg 6.2µg Soybean raw
Vitamin A 22IU 0IU Soybean raw
Vitamin A RAE 1µg 0µg Soybean raw
Vitamin E 0.85mg 0.15mg Soybean raw
Vitamin C 6mg 2.8mg Soybean raw
Vitamin B1 0.874mg 0.026mg Soybean raw
Vitamin B2 0.87mg 0mg Soybean raw
Vitamin B3 1.623mg 0.76mg Soybean raw
Vitamin B5 0.793mg 0.183mg Soybean raw
Vitamin B6 0.377mg 0.033mg Soybean raw
Folate 375µg 16µg Soybean raw
Vitamin K 47µg 0.1µg Soybean raw
Tryptophan 0.591mg 0.027mg Soybean raw
Threonine 1.766mg 0.083mg Soybean raw
Isoleucine 1.971mg 0.09mg Soybean raw
Leucine 3.309mg 0.17mg Soybean raw
Lysine 2.706mg 0.101mg Soybean raw
Methionine 0.547mg 0.043mg Soybean raw
Phenylalanine 2.122mg 0.116mg Soybean raw
Valine 2.029mg 0.139mg Soybean raw
Histidine 1.097mg 0.053mg Soybean raw
Saturated Fat 2.884g 21.14g Soybean raw
Monounsaturated Fat 4.404g 1.014g Soybean raw
Polyunsaturated fat 11.255g 0.261g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Coconut milk
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
85%
Soybean raw
5%
Coconut milk
Minerals Daily Need Coverage Score
244%
Soybean raw
42%
Coconut milk

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Soybean raw
Soybean raw is lower in Saturated Fat (difference - 18.256g)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 83)
Which food is cheaper?
Soybean raw
Soybean raw is cheaper (difference - $0.6)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Coconut milk
Coconut milk is lower in Sugar (difference - 3.99g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.