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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 for 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.
  • The glycemic index of coconut milk is higher.

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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 +289.2%
Contains more CalciumCalcium +112.5%
Contains more PotassiumPotassium +63.9%
Contains more IronIron +114.6%
Contains more CopperCopper +107.9%
Contains more ZincZinc +520.9%
Contains more PhosphorusPhosphorus +408%
Contains less SodiumSodium -86.7%
Contains more ManganeseManganese +228.8%
Contains more SeleniumSelenium +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.
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% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 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 B1Vitamin B1 +1511.5%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +786.6%
Contains more Vitamin B5Vitamin B5 +410.9%
Contains more Vitamin B6Vitamin B6 +1169.7%
Contains more FolateFolate +168.8%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Coconut milk DV% diff.
Selenium 89.4µg 6.2µg 151%
Saturated fat 0.454g 21.14g 94%
Manganese 3.012mg 0.916mg 91%
Phosphorus 508mg 100mg 58%
Vitamin B3 6.738mg 0.76mg 37%
Vitamin B1 0.419mg 0.026mg 33%
Fats 2.47g 23.84g 33%
Copper 0.553mg 0.266mg 32%
Zinc 4.16mg 0.67mg 32%
Vitamin B6 0.419mg 0.033mg 30%
Magnesium 144mg 37mg 25%
Iron 3.52mg 1.64mg 24%
Protein 13.68g 2.29g 23%
Carbs 71.13g 5.54g 22%
Vitamin B5 0.935mg 0.183mg 15%
Fiber 2.2g 9%
Vitamin B2 0.121mg 0mg 9%
Folate 43µg 16µg 7%
Polyunsaturated fat 0.978g 0.261g 5%
Calories 339kcal 230kcal 5%
Potassium 431mg 263mg 5%
Vitamin C 0mg 2.8mg 3%
Choline 8.5mg 2%
Monounsaturated fat 0.344g 1.014g 2%
Calcium 34mg 16mg 2%
Sodium 2mg 15mg 1%
Vitamin E 0.15mg 1%
Net carbs 71.13g 3.34g N/A
Sugar 3.34g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.176mg 0.027mg 0%
Threonine 0.366mg 0.083mg 0%
Isoleucine 0.533mg 0.09mg 0%
Leucine 0.934mg 0.17mg 0%
Lysine 0.303mg 0.101mg 0%
Methionine 0.221mg 0.043mg 0%
Phenylalanine 0.681mg 0.116mg 0%
Valine 0.594mg 0.139mg 0%
Histidine 0.322mg 0.053mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +497.4%
Contains more CarbsCarbs +1183.9%
Contains more OtherOther +150.7%
Contains more FatsFats +865.2%
Contains more WaterWater +518.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 -97.9%
Contains more Poly. FatPolyunsaturated fat +274.7%
Contains more Mono. FatMonounsaturated fat +194.8%

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.