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  6. Khorasan wheat vs. Coconut milk

Khorasan wheat vs. Coconut milk — In-Depth Nutrition Comparison

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A recap on differences between khorasan wheat and coconut milk

  • Khorasan wheat is higher than coconut milk in selenium, manganese, vitamin B1, phosphorus, fiber, vitamin B3, zinc, copper, and iron.
  • Khorasan wheat covers your daily selenium needs 137% more than coconut milk.
  • Khorasan wheat contains 22 times more vitamin B1 than coconut milk. While khorasan wheat contains 0.566mg of vitamin B1, coconut milk contains only 0.026mg.
  • The amount of saturated fat in khorasan wheat is lower.
  • The glycemic index of khorasan wheat is lower.

Food varieties used in this article are Wheat, KAMUT khorasan, uncooked and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Khorasan 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
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 +251.4%
Contains more CalciumCalcium +37.5%
Contains more PotassiumPotassium +53.2%
Contains more IronIron +129.9%
Contains more CopperCopper +90.2%
Contains more ZincZinc +449.3%
Contains more PhosphorusPhosphorus +264%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +198.6%
Contains more SeleniumSelenium +1214.5%

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% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
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 EVitamin E +306.7%
Contains more Vitamin B1Vitamin B1 +2076.9%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +738.8%
Contains more Vitamin B5Vitamin B5 +418.6%
Contains more Vitamin B6Vitamin B6 +684.8%
Contains more Vitamin KVitamin K +1700%
Contains more CholineCholine +203.5%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 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 +534.9%
Contains more CarbsCarbs +1174%
Contains more OtherOther +136.6%
Contains more FatsFats +1019.2%
Contains more WaterWater +510.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 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 -99.1%
Contains more Poly. FatPolyunsaturated fat +137.9%
Contains more Mono. FatMonounsaturated fat +376.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Khorasan wheat Coconut milk DV% diff.
Selenium 81.5µg 6.2µg 137%
Saturated fat 0.196g 21.14g 95%
Manganese 2.735mg 0.916mg 79%
Vitamin B1 0.566mg 0.026mg 45%
Phosphorus 364mg 100mg 38%
Fiber 11.1g 2.2g 36%
Vitamin B3 6.375mg 0.76mg 35%
Fats 2.13g 23.84g 33%
Zinc 3.68mg 0.67mg 27%
Copper 0.506mg 0.266mg 27%
Iron 3.77mg 1.64mg 27%
Protein 14.54g 2.29g 25%
Magnesium 130mg 37mg 22%
Starch 52.41g 22%
Carbs 70.58g 5.54g 22%
Vitamin B6 0.259mg 0.033mg 17%
Vitamin B5 0.949mg 0.183mg 15%
Vitamin B2 0.184mg 0mg 14%
Calories 337kcal 230kcal 5%
Folate 16µg 4%
Potassium 403mg 263mg 4%
Vitamin E 0.61mg 0.15mg 3%
Vitamin C 0mg 2.8mg 3%
Choline 25.8mg 8.5mg 3%
Polyunsaturated fat 0.621g 0.261g 2%
Monounsaturated fat 0.213g 1.014g 2%
Vitamin K 1.8µg 0.1µg 1%
Calcium 22mg 16mg 1%
Net carbs 59.48g 3.34g N/A
Sugar 7.84g 3.34g N/A
Sodium 5mg 15mg 0%
Vitamin A 1µg 0µg 0%
Trans fat 0.005g N/A
Tryptophan 0.13mg 0.027mg 0%
Threonine 0.442mg 0.083mg 0%
Isoleucine 0.566mg 0.09mg 0%
Leucine 1.112mg 0.17mg 0%
Lysine 0.416mg 0.101mg 0%
Methionine 0.251mg 0.043mg 0%
Phenylalanine 0.772mg 0.116mg 0%
Valine 0.687mg 0.139mg 0%
Histidine 0.379mg 0.053mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.048g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Khorasan wheat 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
35%
Khorasan wheat
5%
Coconut milk
Minerals Daily Need Coverage Score
150%
Khorasan wheat
42%
Coconut milk

Comparison summary

Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Khorasan wheat
Khorasan wheat is lower in Saturated fat (difference - 20.944g)
Which food is lower in glycemic index?
Khorasan wheat
Khorasan wheat is lower in glycemic index (difference - 57)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $4)
Which food is richer in minerals?
Khorasan wheat
Khorasan wheat is relatively richer in minerals
Which food is richer in vitamins?
Khorasan wheat
Khorasan wheat is relatively richer in vitamins
Which food is lower in Sugar?
Coconut milk
Coconut milk is lower in Sugar (difference - 4.5g)
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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.