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  6. Turmeric vs. Coconut milk

Turmeric vs. Coconut milk — In-Depth Nutrition Comparison

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Significant differences between Turmeric and Coconut milk

  • The amount of Manganese, Iron, Copper, Fiber, Potassium, Magnesium, Zinc, Vitamin E, and Phosphorus in Turmeric is higher than in Coconut milk.
  • Turmeric covers your daily Manganese needs 821% more than Coconut milk.
  • Coconut milk has 34 times less Iron than Turmeric. Turmeric has 55mg of Iron, while Coconut milk has 1.64mg.
  • Turmeric contains less Saturated Fat.

Specific food types used in this comparison are Spices, turmeric, ground and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Turmeric 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 149% 50% 184% 2063% 433% 123% 128% 3.5% 2583% 34%
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 +462.2%
Contains more CalciumCalcium +950%
Contains more PotassiumPotassium +690.9%
Contains more IronIron +3253.7%
Contains more CopperCopper +388.7%
Contains more ZincZinc +571.6%
Contains more PhosphorusPhosphorus +199%
Contains more ManganeseManganese +2061.6%
Contains less SodiumSodium -44.4%
~equal in Selenium ~6.2µg

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 2.3% 0% 89% 0% 15% 35% 25% 33% 25% 0% 34% 15% 27%
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 +2853.3%
Contains more Vitamin B1Vitamin B1 +123.1%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +77.6%
Contains more Vitamin B5Vitamin B5 +196.2%
Contains more Vitamin B6Vitamin B6 +224.2%
Contains more Vitamin KVitamin K +13300%
Contains more FolateFolate +25%
Contains more CholineCholine +478.8%
Contains more Vitamin CVitamin C +300%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 3% 67% 13% 7%
Protein: 9.68 g
Fats: 3.25 g
Carbs: 67.14 g
Water: 12.85 g
Other: 7.08 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 +322.7%
Contains more CarbsCarbs +1111.9%
Contains more OtherOther +897.2%
Contains more FatsFats +633.5%
Contains more WaterWater +426.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
60% 15% 25%
Saturated Fat: Sat. Fat 1.838 g
Monounsaturated Fat: Mono. Fat 0.449 g
Polyunsaturated fat: Poly. Fat 0.756 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 -91.3%
Contains more Poly. FatPolyunsaturated fat +189.7%
Contains more Mono. FatMonounsaturated Fat +125.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Turmeric Coconut milk
Lower in Sugar 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 Sodium ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Turmeric Coconut milk Opinion
Calories 312kcal 230kcal Turmeric
Protein 9.68g 2.29g Turmeric
Fats 3.25g 23.84g Coconut milk
Vitamin C 0.7mg 2.8mg Coconut milk
Net carbs 44.44g 3.34g Turmeric
Carbs 67.14g 5.54g Turmeric
Magnesium 208mg 37mg Turmeric
Calcium 168mg 16mg Turmeric
Potassium 2080mg 263mg Turmeric
Iron 55mg 1.64mg Turmeric
Sugar 3.21g 3.34g Turmeric
Fiber 22.7g 2.2g Turmeric
Copper 1.3mg 0.266mg Turmeric
Zinc 4.5mg 0.67mg Turmeric
Phosphorus 299mg 100mg Turmeric
Sodium 27mg 15mg Coconut milk
Vitamin E 4.43mg 0.15mg Turmeric
Manganese 19.8mg 0.916mg Turmeric
Selenium 6.2µg 6.2µg
Vitamin B1 0.058mg 0.026mg Turmeric
Vitamin B2 0.15mg 0mg Turmeric
Vitamin B3 1.35mg 0.76mg Turmeric
Vitamin B5 0.542mg 0.183mg Turmeric
Vitamin B6 0.107mg 0.033mg Turmeric
Vitamin K 13.4µg 0.1µg Turmeric
Folate 20µg 16µg Turmeric
Trans Fat 0.056g Coconut milk
Choline 49.2mg 8.5mg Turmeric
Saturated Fat 1.838g 21.14g Turmeric
Monounsaturated Fat 0.449g 1.014g Coconut milk
Polyunsaturated fat 0.756g 0.261g Turmeric
Tryptophan 0.17mg 0.027mg Turmeric
Threonine 0.33mg 0.083mg Turmeric
Isoleucine 0.47mg 0.09mg Turmeric
Leucine 0.81mg 0.17mg Turmeric
Lysine 0.38mg 0.101mg Turmeric
Methionine 0.14mg 0.043mg Turmeric
Phenylalanine 0.53mg 0.116mg Turmeric
Valine 0.66mg 0.139mg Turmeric
Histidine 0.15mg 0.053mg Turmeric
Fructose 0.45g Turmeric
Omega-3 - ALA 0.003g Turmeric
Omega-6 - Gamma-linoleic acid 0.081g Turmeric

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turmeric 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
23%
Turmeric
5%
Coconut milk
Minerals Daily Need Coverage Score
575%
Turmeric
42%
Coconut milk

Comparison summary

Which food is lower in Sugar?
Turmeric
Turmeric is lower in Sugar (difference - 0.13g)
Which food is lower in Saturated Fat?
Turmeric
Turmeric is lower in Saturated Fat (difference - 19.302g)
Which food is lower in glycemic index?
Turmeric
Turmeric is lower in glycemic index (difference - 97)
Which food is cheaper?
Turmeric
Turmeric is cheaper (difference - $1.5)
Which food is richer in minerals?
Turmeric
Turmeric is relatively richer in minerals
Which food is richer in vitamins?
Turmeric
Turmeric is relatively richer in vitamins
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 12mg)
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. Turmeric - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172231/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.