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  6. Coconut milk vs. Buttermilk

Coconut milk vs. Buttermilk — In-Depth Nutrition Comparison

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A recap on differences between Coconut milk and Buttermilk

  • Coconut milk is higher in Manganese, Copper, Iron, Fiber, and Selenium, yet Buttermilk is higher in Vitamin B2, Calcium, and Vitamin B12.
  • Coconut milk covers your daily Saturated Fat needs 103% more than Buttermilk.
  • The amount of Saturated Fat in Buttermilk is lower.

Food varieties used in this article are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Milk, buttermilk, fluid, cultured, lowfat.

Infographic

Coconut milk vs Buttermilk 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.
Coconut milk
Coconut milk
9
:
1
Buttermilk
Buttermilk
Contains more Iron +3180%
Contains more Magnesium +236.4%
Contains more Phosphorus +12.4%
Contains more Potassium +74.2%
Contains less Sodium -92.1%
Contains more Zinc +59.5%
Contains more Copper +2318.2%
Contains more Manganese +45700%
Contains more Selenium +210%
Contains more Calcium +625%
Coconut milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 62% 27% 43% 24% 2% 19% 89% 120% 34%
Buttermilk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 2% 8% 39% 14% 25% 12% 4% 1% 11%
Contains more Iron +3180%
Contains more Magnesium +236.4%
Contains more Phosphorus +12.4%
Contains more Potassium +74.2%
Contains less Sodium -92.1%
Contains more Zinc +59.5%
Contains more Copper +2318.2%
Contains more Manganese +45700%
Contains more Selenium +210%
Contains more Calcium +625%

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.
Coconut milk
Coconut milk
4
:
6
Buttermilk
Buttermilk
Contains more Vitamin E +200%
Contains more Vitamin C +180%
Contains more Vitamin B3 +1210.3%
Contains more Folate +220%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +30.8%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +50.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.034
Equal in Vitamin K - 0.1
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%
Buttermilk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 1% 0% 4% 9% 36% 2% 17% 8% 4% 28% 1%
Contains more Vitamin E +200%
Contains more Vitamin C +180%
Contains more Vitamin B3 +1210.3%
Contains more Folate +220%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +30.8%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +50.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.034
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut milk
Coconut milk
2
:
3
Buttermilk
Buttermilk
Contains more Fats +2609.1%
Contains more Carbs +15.7%
Contains more Protein +44.5%
Contains more Water +33.3%
Contains more Other +25.4%
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
Buttermilk
3% 5% 90%
Protein: 3.31 g
Fats: 0.88 g
Carbs: 4.79 g
Water: 90.13 g
Other: 0.89 g
Contains more Fats +2609.1%
Contains more Carbs +15.7%
Contains more Protein +44.5%
Contains more Water +33.3%
Contains more Other +25.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut milk
Coconut milk
2
:
1
Buttermilk
Buttermilk
Contains more Monounsaturated Fat +299.2%
Contains more Polyunsaturated fat +690.9%
Contains less Saturated Fat -97.4%
Coconut milk
94% 5%
Saturated Fat: 21.14 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 0.261 g
Buttermilk
66% 30% 4%
Saturated Fat: 0.548 g
Monounsaturated Fat: 0.254 g
Polyunsaturated fat: 0.033 g
Contains more Monounsaturated Fat +299.2%
Contains more Polyunsaturated fat +690.9%
Contains less Saturated Fat -97.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut milk Buttermilk Opinion
Net carbs 3.34g 4.79g Buttermilk
Protein 2.29g 3.31g Buttermilk
Fats 23.84g 0.88g Coconut milk
Carbs 5.54g 4.79g Coconut milk
Calories 230kcal 40kcal Coconut milk
Sugar 3.34g 4.79g Coconut milk
Fiber 2.2g 0g Coconut milk
Calcium 16mg 116mg Buttermilk
Iron 1.64mg 0.05mg Coconut milk
Magnesium 37mg 11mg Coconut milk
Phosphorus 100mg 89mg Coconut milk
Potassium 263mg 151mg Coconut milk
Sodium 15mg 190mg Coconut milk
Zinc 0.67mg 0.42mg Coconut milk
Copper 0.266mg 0.011mg Coconut milk
Manganese 0.916mg 0.002mg Coconut milk
Selenium 6.2µg 2µg Coconut milk
Vitamin A 0IU 47IU Buttermilk
Vitamin A RAE 0µg 14µg Buttermilk
Vitamin E 0.15mg 0.05mg Coconut milk
Vitamin D 0IU 1IU Buttermilk
Vitamin C 2.8mg 1mg Coconut milk
Vitamin B1 0.026mg 0.034mg Buttermilk
Vitamin B2 0mg 0.154mg Buttermilk
Vitamin B3 0.76mg 0.058mg Coconut milk
Vitamin B5 0.183mg 0.275mg Buttermilk
Vitamin B6 0.033mg 0.034mg Buttermilk
Folate 16µg 5µg Coconut milk
Vitamin B12 0µg 0.22µg Buttermilk
Vitamin K 0.1µg 0.1µg
Tryptophan 0.027mg 0.042mg Buttermilk
Threonine 0.083mg 0.141mg Buttermilk
Isoleucine 0.09mg 0.171mg Buttermilk
Leucine 0.17mg 0.313mg Buttermilk
Lysine 0.101mg 0.277mg Buttermilk
Methionine 0.043mg 0.087mg Buttermilk
Phenylalanine 0.116mg 0.171mg Buttermilk
Valine 0.139mg 0.217mg Buttermilk
Histidine 0.053mg 0.1mg Buttermilk
Cholesterol 0mg 4mg Coconut milk
Saturated Fat 21.14g 0.548g Buttermilk
Monounsaturated Fat 1.014g 0.254g Coconut milk
Polyunsaturated fat 0.261g 0.033g Coconut milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Buttermilk
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
5%
Coconut milk
9%
Buttermilk
Minerals Daily Need Coverage Score
42%
Coconut milk
15%
Buttermilk

Comparison summary

Which food is lower in Sugar?
Coconut milk
Coconut milk is lower in Sugar (difference - 1.45g)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 175mg)
Which food is lower in Cholesterol?
Coconut milk
Coconut milk is lower in Cholesterol (difference - 4mg)
Which food is lower in glycemic index?
Coconut milk
Coconut milk is lower in glycemic index (difference - 97)
Which food is richer in minerals?
Coconut milk
Coconut milk is relatively richer in minerals
Which food is lower in Saturated Fat?
Buttermilk
Buttermilk is lower in Saturated Fat (difference - 20.592g)
Which food is cheaper?
Buttermilk
Buttermilk is cheaper (difference - $2)
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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/nutrients
  2. Buttermilk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170874/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.