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  6. Tortilla vs. Coconut milk

Tortilla vs. Coconut milk — In-Depth Nutrition Comparison

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Significant differences between tortilla and coconut milk

  • Tortilla has more vitamin B1, iron, vitamin B3, folate, selenium, and vitamin B2; however, coconut milk is richer in manganese and copper.
  • Coconut milk covers your daily saturated fat needs 104% more than tortilla.
  • Coconut milk contains less sodium.
  • Coconut milk has a higher glycemic index. The glycemic index of coconut milk is 97, while the glycemic index of tortilla is 52.

Specific food types used in this comparison are Tortilla, includes plain, and from mutton sandwich (Navajo) and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Tortilla 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 14% 21% 9.3% 143% 34% 8.7% 63% 63% 35% 91%
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 CalciumCalcium +337.5%
Contains more IronIron +132.3%
Contains more PhosphorusPhosphorus +46%
Contains more SeleniumSelenium +167.7%
Contains more MagnesiumMagnesium +94.7%
Contains more PotassiumPotassium +150.5%
Contains more CopperCopper +160.8%
Contains more ZincZinc +109.4%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +241.8%

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 0% 0% 3.8% 0% 93% 26% 77% 10% 14% 0% 1% 74% 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 EVitamin E +26.7%
Contains more Vitamin B1Vitamin B1 +1323.1%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +442.8%
Contains more Vitamin B6Vitamin B6 +81.8%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +512.5%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.183mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tortilla Coconut milk DV% diff.
Saturated fat 0.296g 21.14g 95%
Fats 0.95g 23.84g 35%
Vitamin B1 0.37mg 0.026mg 29%
Manganese 0.268mg 0.916mg 28%
Iron 3.81mg 1.64mg 27%
Folate 98µg 16µg 21%
Vitamin B3 4.125mg 0.76mg 21%
Sodium 482mg 15mg 20%
Selenium 16.6µg 6.2µg 19%
Starch 43.02g 18%
Copper 0.102mg 0.266mg 18%
Carbs 49.94g 5.54g 15%
Protein 7.28g 2.29g 10%
Vitamin B2 0.114mg 0mg 9%
Phosphorus 146mg 100mg 7%
Potassium 105mg 263mg 5%
Calcium 70mg 16mg 5%
Magnesium 19mg 37mg 4%
Zinc 0.32mg 0.67mg 3%
Vitamin C 0mg 2.8mg 3%
Monounsaturated fat 0.185g 1.014g 2%
Choline 8.5mg 2%
Vitamin B6 0.06mg 0.033mg 2%
Fiber 2.4g 2.2g 1%
Polyunsaturated fat 0.391g 0.261g 1%
Calories 237kcal 230kcal 0%
Net carbs 47.54g 3.34g N/A
Sugar 2.75g 3.34g N/A
Vitamin E 0.19mg 0.15mg 0%
Vitamin B5 0.17mg 0.183mg 0%
Vitamin K 0.4µg 0.1µg 0%
Tryptophan 0.06mg 0.027mg 0%
Threonine 0.182mg 0.083mg 0%
Isoleucine 0.286mg 0.09mg 0%
Leucine 0.53mg 0.17mg 0%
Lysine 0.157mg 0.101mg 0%
Methionine 0.122mg 0.043mg 0%
Phenylalanine 0.375mg 0.116mg 0%
Valine 0.326mg 0.139mg 0%
Histidine 0.165mg 0.053mg 0%
Omega-3 - ALA 0.019g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 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 +217.9%
Contains more CarbsCarbs +801.4%
Contains more OtherOther +163.4%
Contains more FatsFats +2409.5%
Contains more WaterWater +69.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 21% 45%
Saturated fat: Sat. Fat 0.296 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.391 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 -98.6%
Contains more Poly. FatPolyunsaturated fat +49.8%
Contains more Mono. FatMonounsaturated fat +448.1%

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. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168041/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.