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  6. Yolk vs. Coconut milk

Yolk vs. Coconut milk — In-Depth Nutrition Comparison

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Important differences between Yolk and Coconut milk

  • Yolk has more Choline, Selenium, Vitamin B12, Vitamin B5, Vitamin A RAE, Phosphorus, and Vitamin B2, however, Coconut milk has more Manganese.
  • Yolk's daily need coverage for Cholesterol is 362% more.
  • Coconut milk is lower in Cholesterol.

The food varieties used in the comparison are Egg, yolk, raw, fresh and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Yolk 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.
Yolk
Yolk
5
:
5
Coconut milk
Coconut milk
Contains more Calcium +706.3%
Contains more Iron +66.5%
Contains more Phosphorus +290%
Contains more Zinc +243.3%
Contains more Selenium +803.2%
Contains more Magnesium +640%
Contains more Potassium +141.3%
Contains less Sodium -68.8%
Contains more Copper +245.5%
Contains more Manganese +1565.5%
Yolk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 103% 4% 168% 10% 7% 63% 26% 8% 306%
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 +706.3%
Contains more Iron +66.5%
Contains more Phosphorus +290%
Contains more Zinc +243.3%
Contains more Selenium +803.2%
Contains more Magnesium +640%
Contains more Potassium +141.3%
Contains less Sodium -68.8%
Contains more Copper +245.5%
Contains more Manganese +1565.5%

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.
Yolk
Yolk
10
:
2
Coconut milk
Coconut milk
Contains more Vitamin A +∞%
Contains more Vitamin E +1620%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +576.9%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +1533.9%
Contains more Vitamin B6 +960.6%
Contains more Folate +812.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +600%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +3066.7%
Yolk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 87% 52% 162% 0% 44% 122% 1% 180% 81% 110% 244% 2%
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 A +∞%
Contains more Vitamin E +1620%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +576.9%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +1533.9%
Contains more Vitamin B6 +960.6%
Contains more Folate +812.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +600%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +3066.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yolk
Yolk
3
:
2
Coconut milk
Coconut milk
Contains more Protein +592.6%
Contains more Fats +11.3%
Contains more Other +139.4%
Contains more Carbs +54.3%
Contains more Water +29.3%
Yolk
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 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 +592.6%
Contains more Fats +11.3%
Contains more Other +139.4%
Contains more Carbs +54.3%
Contains more Water +29.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yolk
Yolk
3
:
0
Coconut milk
Coconut milk
Contains less Saturated Fat -54.8%
Contains more Monounsaturated Fat +1057.6%
Contains more Polyunsaturated fat +1510.7%
Yolk
37% 46% 16%
Saturated Fat: 9.551 g
Monounsaturated Fat: 11.738 g
Polyunsaturated fat: 4.204 g
Coconut milk
94% 5%
Saturated Fat: 21.14 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 0.261 g
Contains less Saturated Fat -54.8%
Contains more Monounsaturated Fat +1057.6%
Contains more Polyunsaturated fat +1510.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yolk Coconut milk Opinion
Net carbs 3.59g 3.34g Yolk
Protein 15.86g 2.29g Yolk
Fats 26.54g 23.84g Yolk
Carbs 3.59g 5.54g Coconut milk
Calories 322kcal 230kcal Yolk
Fructose 0.07g Yolk
Sugar 0.56g 3.34g Yolk
Fiber 0g 2.2g Coconut milk
Calcium 129mg 16mg Yolk
Iron 2.73mg 1.64mg Yolk
Magnesium 5mg 37mg Coconut milk
Phosphorus 390mg 100mg Yolk
Potassium 109mg 263mg Coconut milk
Sodium 48mg 15mg Coconut milk
Zinc 2.3mg 0.67mg Yolk
Copper 0.077mg 0.266mg Coconut milk
Manganese 0.055mg 0.916mg Coconut milk
Selenium 56µg 6.2µg Yolk
Vitamin A 1442IU 0IU Yolk
Vitamin A RAE 381µg 0µg Yolk
Vitamin E 2.58mg 0.15mg Yolk
Vitamin D 218IU 0IU Yolk
Vitamin D 5.4µg 0µg Yolk
Vitamin C 0mg 2.8mg Coconut milk
Vitamin B1 0.176mg 0.026mg Yolk
Vitamin B2 0.528mg 0mg Yolk
Vitamin B3 0.024mg 0.76mg Coconut milk
Vitamin B5 2.99mg 0.183mg Yolk
Vitamin B6 0.35mg 0.033mg Yolk
Folate 146µg 16µg Yolk
Vitamin B12 1.95µg 0µg Yolk
Vitamin K 0.7µg 0.1µg Yolk
Tryptophan 0.177mg 0.027mg Yolk
Threonine 0.687mg 0.083mg Yolk
Isoleucine 0.866mg 0.09mg Yolk
Leucine 1.399mg 0.17mg Yolk
Lysine 1.217mg 0.101mg Yolk
Methionine 0.378mg 0.043mg Yolk
Phenylalanine 0.681mg 0.116mg Yolk
Valine 0.949mg 0.139mg Yolk
Histidine 0.416mg 0.053mg Yolk
Cholesterol 1085mg 0mg Coconut milk
Saturated Fat 9.551g 21.14g Yolk
Omega-3 - DHA 0.114g 0g Yolk
Omega-3 - EPA 0.011g 0g Yolk
Monounsaturated Fat 11.738g 1.014g Yolk
Polyunsaturated fat 4.204g 0.261g Yolk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yolk Coconut milk
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
90%
Yolk
5%
Coconut milk
Minerals Daily Need Coverage Score
73%
Yolk
42%
Coconut milk

Comparison summary

Which food is lower in Sugar?
Yolk
Yolk is lower in Sugar (difference - 2.78g)
Which food is lower in Saturated Fat?
Yolk
Yolk is lower in Saturated Fat (difference - 11.589g)
Which food is lower in glycemic index?
Yolk
Yolk is lower in glycemic index (difference - 97)
Which food is cheaper?
Yolk
Yolk is cheaper (difference - $3)
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 33mg)
Which food is lower in Cholesterol?
Coconut milk
Coconut milk is lower in Cholesterol (difference - 1085mg)
Which food is richer in minerals?
?
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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.