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Steak vs. Coconut milk — In-Depth Nutrition Comparison

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The main differences between steak and coconut milk

  • Steak is richer in vitamin B12, zinc, selenium, vitamin B6, vitamin B3, vitamin B2, and iron, yet coconut milk is richer in copper.
  • Daily need coverage for vitamin B12 for steak is 92% higher.
  • Steak has a lower glycemic index than coconut milk.

Food types used in this article are Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Steak 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.
Steak
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
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 IronIron +46.3%
Contains more ZincZinc +846.3%
Contains more PhosphorusPhosphorus +63%
Contains more SeleniumSelenium +412.9%
Contains more MagnesiumMagnesium +60.9%
Contains more CalciumCalcium +33.3%
Contains more CopperCopper +212.9%
Contains less SodiumSodium -74.1%
~equal in Potassium ~263mg

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.
Steak
8
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
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 AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +184.6%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +577.5%
Contains more Vitamin B6Vitamin B6 +1415.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1500%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +166.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
1
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 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 +985.2%
Contains more FatsFats +25.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +21.6%
Contains more OtherOther +31.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
3
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 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 -60.1%
Contains more Mono. FatMonounsaturated fat +804.4%
Contains more Poly. FatPolyunsaturated fat +243.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Steak Coconut milk DV% diff.
Vitamin B12 2.2µg 0µg 92%
Saturated fat 8.443g 21.14g 58%
Zinc 6.34mg 0.67mg 52%
Selenium 31.8µg 6.2µg 47%
Protein 24.85g 2.29g 45%
Manganese 0.916mg 40%
Vitamin B6 0.5mg 0.033mg 36%
Vitamin B3 5.149mg 0.76mg 27%
Cholesterol 78mg 0mg 26%
Vitamin B2 0.301mg 0mg 23%
Monounsaturated fat 9.171g 1.014g 20%
Copper 0.085mg 0.266mg 20%
Iron 2.4mg 1.64mg 10%
Fiber 0g 2.2g 9%
Phosphorus 163mg 100mg 9%
Fats 19.02g 23.84g 7%
Vitamin B5 0.183mg 4%
Polyunsaturated fat 0.896g 0.261g 4%
Vitamin B1 0.074mg 0.026mg 4%
Folate 6µg 16µg 3%
Magnesium 23mg 37mg 3%
Vitamin C 0mg 2.8mg 3%
Choline 8.5mg 2%
Calories 271kcal 230kcal 2%
Sodium 58mg 15mg 2%
Carbs 0g 5.54g 2%
Vitamin D 0.1µg 0µg 1%
Vitamin E 0.15mg 1%
Vitamin A 7µg 0µg 1%
Vitamin K 1.6µg 0.1µg 1%
Vitamin D 6IU 0IU 1%
Net carbs 0g 3.34g N/A
Calcium 12mg 16mg 0%
Potassium 279mg 263mg 0%
Sugar 0g 3.34g N/A
Tryptophan 0.278mg 0.027mg 0%
Threonine 1.171mg 0.083mg 0%
Isoleucine 1.157mg 0.09mg 0%
Leucine 2.142mg 0.17mg 0%
Lysine 2.38mg 0.101mg 0%
Methionine 0.672mg 0.043mg 0%
Phenylalanine 0.997mg 0.116mg 0%
Valine 1.242mg 0.139mg 0%
Histidine 0.931mg 0.053mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.013g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak Coconut milk
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
45%
Steak
5%
Coconut milk
Minerals Daily Need Coverage Score
59%
Steak
42%
Coconut milk

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 3.34g)
Which food is lower in Saturated fat?
Steak
Steak is lower in Saturated fat (difference - 12.697g)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 97)
Which food is cheaper?
Steak
Steak is cheaper (difference - $1.6)
Which food is lower in Cholesterol?
Coconut milk
Coconut milk is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 43mg)
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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.