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  6. Coconut oil vs. Coconut milk

Coconut oil vs. Coconut milk — In-Depth Nutrition Comparison

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The main differences between coconut oil and coconut milk

  • Coconut oil is richer in fats, yet coconut milk is richer in manganese, copper, iron, phosphorus, selenium, magnesium, fiber, and potassium.
  • Daily need coverage for saturated fat for coconut oil is 307% higher.
  • Coconut oil contains 4 times more fats than coconut milk. Coconut oil contains 99.06g of fats, while coconut milk contains 23.84g.
  • Coconut milk contains less saturated fat.
  • Coconut oil has a lower glycemic index than coconut milk.

Food types used in this article are Oil, coconut and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Coconut oil vs Coconut milk infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +1500%
Contains more PotassiumPotassium +∞%
Contains more IronIron +3180%
Contains more CopperCopper +∞%
Contains more ZincZinc +3250%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 2.2% 0% 0% 0% 0% 0% 0% 1.5% 0%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 9.3% 0% 0% 3% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12%
Contains more Vitamin KVitamin K +500%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +36.4%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B2 ~0mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut oil Coconut milk DV% diff.
Saturated fat 82.475g 21.14g 279%
Fats 99.06g 23.84g 116%
Manganese 0mg 0.916mg 40%
Calories 892kcal 230kcal 33%
Copper 0mg 0.266mg 30%
Iron 0.05mg 1.64mg 20%
Phosphorus 0mg 100mg 14%
Monounsaturated fat 6.332g 1.014g 13%
Selenium 0µg 6.2µg 11%
Polyunsaturated fat 1.702g 0.261g 10%
Omega-6 (Linoleic acid) 1.676g 10%
Magnesium 0mg 37mg 9%
Fiber 0g 2.2g 9%
Potassium 0mg 263mg 8%
Zinc 0.02mg 0.67mg 6%
Protein 0g 2.29g 5%
Vitamin B3 0mg 0.76mg 5%
Vitamin B5 0mg 0.183mg 4%
Folate 0µg 16µg 4%
Vitamin C 0mg 2.8mg 3%
Vitamin B6 0mg 0.033mg 3%
Carbs 0g 5.54g 2%
Calcium 1mg 16mg 2%
Vitamin B1 0mg 0.026mg 2%
Sodium 0mg 15mg 1%
Choline 0.3mg 8.5mg 1%
Omega-3 (ALA) 0.019g 1%
Weight per 100 calories 11g 43g N/A
Unsaturated / Saturated Fat ratio 0.1 0.06 N/A
Net carbs 0g 3.34g N/A
Sugar 0g 3.34g N/A
Vitamin E 0.11mg 0.15mg 0%
Vitamin K 0.6µg 0.1µg 0%
Trans fat 0.028g N/A
Tryptophan 0mg 0.027mg 0%
Threonine 0mg 0.083mg 0%
Isoleucine 0mg 0.09mg 0%
Leucine 0mg 0.17mg 0%
Lysine 0mg 0.101mg 0%
Methionine 0mg 0.043mg 0%
Phenylalanine 0mg 0.116mg 0%
Valine 0mg 0.139mg 0%
Histidine 0mg 0.053mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 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 FatsFats +315.5%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +225300%

Fat Type Comparison

Fat type breakdown side-by-side comparison
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 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 more Mono. FatMonounsaturated fat +524.5%
Contains more Poly. FatPolyunsaturated fat +552.1%
Contains less Sat. FatSaturated fat -74.4%

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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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.