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  6. Wheat vs. Coconut milk

Wheat vs. Coconut milk — In-Depth Nutrition Comparison

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Summary of differences between Wheat and Coconut milk

  • Coconut milk has less Selenium, Manganese, Phosphorus, Vitamin B3, Vitamin B1, Copper, Zinc, Vitamin B6, and Magnesium than Wheat .
  • Wheat covers your daily need of Selenium 151% more than Coconut milk.
  • Wheat has 16 times more Vitamin B1 than Coconut milk. While Wheat has 0.419mg of Vitamin B1, Coconut milk has only 0.026mg.
  • Wheat has less Saturated Fat.

These are the specific foods used in this comparison Wheat, durum and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Wheat 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.
Wheat
Wheat
10
:
0
Coconut milk
Coconut milk
Contains more Calcium +112.5%
Contains more Iron +114.6%
Contains more Magnesium +289.2%
Contains more Phosphorus +408%
Contains more Potassium +63.9%
Contains less Sodium -86.7%
Contains more Zinc +520.9%
Contains more Copper +107.9%
Contains more Manganese +228.8%
Contains more Selenium +1341.9%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
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 +112.5%
Contains more Iron +114.6%
Contains more Magnesium +289.2%
Contains more Phosphorus +408%
Contains more Potassium +63.9%
Contains less Sodium -86.7%
Contains more Zinc +520.9%
Contains more Copper +107.9%
Contains more Manganese +228.8%
Contains more Selenium +1341.9%

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.
Wheat
Wheat
6
:
3
Coconut milk
Coconut milk
Contains more Vitamin B1 +1511.5%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +786.6%
Contains more Vitamin B5 +410.9%
Contains more Vitamin B6 +1169.7%
Contains more Folate +168.8%
Contains more Vitamin C +∞%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
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 B1 +1511.5%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +786.6%
Contains more Vitamin B5 +410.9%
Contains more Vitamin B6 +1169.7%
Contains more Folate +168.8%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
3
:
2
Coconut milk
Coconut milk
Contains more Protein +497.4%
Contains more Carbs +1183.9%
Contains more Other +150.7%
Contains more Fats +865.2%
Contains more Water +518.1%
Wheat
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 +497.4%
Contains more Carbs +1183.9%
Contains more Other +150.7%
Contains more Fats +865.2%
Contains more Water +518.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
2
:
1
Coconut milk
Coconut milk
Contains less Saturated Fat -97.9%
Contains more Polyunsaturated fat +274.7%
Contains more Monounsaturated Fat +194.8%
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Coconut milk
94% 5%
Saturated Fat: 21.14 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 0.261 g
Contains less Saturated Fat -97.9%
Contains more Polyunsaturated fat +274.7%
Contains more Monounsaturated Fat +194.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Coconut milk Opinion
Net carbs 71.13g 3.34g Wheat
Protein 13.68g 2.29g Wheat
Fats 2.47g 23.84g Coconut milk
Carbs 71.13g 5.54g Wheat
Calories 339kcal 230kcal Wheat
Sugar 3.34g Wheat
Fiber 2.2g Coconut milk
Calcium 34mg 16mg Wheat
Iron 3.52mg 1.64mg Wheat
Magnesium 144mg 37mg Wheat
Phosphorus 508mg 100mg Wheat
Potassium 431mg 263mg Wheat
Sodium 2mg 15mg Wheat
Zinc 4.16mg 0.67mg Wheat
Copper 0.553mg 0.266mg Wheat
Manganese 3.012mg 0.916mg Wheat
Selenium 89.4µg 6.2µg Wheat
Vitamin E 0.15mg Coconut milk
Vitamin C 0mg 2.8mg Coconut milk
Vitamin B1 0.419mg 0.026mg Wheat
Vitamin B2 0.121mg 0mg Wheat
Vitamin B3 6.738mg 0.76mg Wheat
Vitamin B5 0.935mg 0.183mg Wheat
Vitamin B6 0.419mg 0.033mg Wheat
Folate 43µg 16µg Wheat
Vitamin K 0.1µg Coconut milk
Tryptophan 0.176mg 0.027mg Wheat
Threonine 0.366mg 0.083mg Wheat
Isoleucine 0.533mg 0.09mg Wheat
Leucine 0.934mg 0.17mg Wheat
Lysine 0.303mg 0.101mg Wheat
Methionine 0.221mg 0.043mg Wheat
Phenylalanine 0.681mg 0.116mg Wheat
Valine 0.594mg 0.139mg Wheat
Histidine 0.322mg 0.053mg Wheat
Saturated Fat 0.454g 21.14g Wheat
Monounsaturated Fat 0.344g 1.014g Coconut milk
Polyunsaturated fat 0.978g 0.261g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat 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
37%
Wheat
5%
Coconut milk
Minerals Daily Need Coverage Score
168%
Wheat
42%
Coconut milk

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 3.34g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 20.686g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 47)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $3.6)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.