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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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 35% 13% 1.9% 3.7% 11% 38% 25% 0.26% 11%
Contains more MagnesiumMagnesium +236.4%
Contains more PotassiumPotassium +74.2%
Contains more IronIron +3180%
Contains more CopperCopper +2318.2%
Contains more ZincZinc +59.5%
Contains more PhosphorusPhosphorus +12.4%
Contains less SodiumSodium -92.1%
Contains more ManganeseManganese +45700%
Contains more SeleniumSelenium +210%
Contains more CalciumCalcium +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.
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%
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 3.3% 4.7% 1% 0% 8.5% 36% 1.1% 17% 7.8% 28% 0.25% 3.8% 9.7%
Contains more Vitamin CVitamin C +180%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B3Vitamin B3 +1210.3%
Contains more FolateFolate +220%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +30.8%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +50.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +108.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.034mg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Coconut milk Buttermilk DV% diff.
Saturated fat 21.14g 0.548g 94%
Manganese 0.916mg 0.002mg 40%
Fats 23.84g 0.88g 35%
Copper 0.266mg 0.011mg 28%
Iron 1.64mg 0.05mg 20%
Vitamin B2 0mg 0.154mg 12%
Calories 230kcal 40kcal 10%
Calcium 16mg 116mg 10%
Vitamin B12 0µg 0.22µg 9%
Fiber 2.2g 0g 9%
Sodium 15mg 190mg 8%
Selenium 6.2µg 2µg 8%
Magnesium 37mg 11mg 6%
Vitamin B3 0.76mg 0.058mg 4%
Folate 16µg 5µg 3%
Potassium 263mg 151mg 3%
Choline 8.5mg 17.7mg 2%
Monounsaturated fat 1.014g 0.254g 2%
Polyunsaturated fat 0.261g 0.033g 2%
Vitamin B5 0.183mg 0.275mg 2%
Protein 2.29g 3.31g 2%
Vitamin C 2.8mg 1mg 2%
Vitamin A 0µg 14µg 2%
Phosphorus 100mg 89mg 2%
Zinc 0.67mg 0.42mg 2%
Vitamin B1 0.026mg 0.034mg 1%
Cholesterol 0mg 4mg 1%
Vitamin E 0.15mg 0.05mg 1%
Carbs 5.54g 4.79g 0%
Net carbs 3.34g 4.79g N/A
Vitamin D 0IU 1IU 0%
Sugar 3.34g 4.79g N/A
Vitamin B6 0.033mg 0.034mg 0%
Vitamin K 0.1µg 0.1µg 0%
Tryptophan 0.027mg 0.042mg 0%
Threonine 0.083mg 0.141mg 0%
Isoleucine 0.09mg 0.171mg 0%
Leucine 0.17mg 0.313mg 0%
Lysine 0.101mg 0.277mg 0%
Methionine 0.043mg 0.087mg 0%
Phenylalanine 0.116mg 0.171mg 0%
Valine 0.139mg 0.217mg 0%
Histidine 0.053mg 0.1mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
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 FatsFats +2609.1%
Contains more CarbsCarbs +15.7%
Contains more ProteinProtein +44.5%
Contains more WaterWater +33.3%
Contains more OtherOther +25.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
66% 30% 4%
Saturated fat: Sat. Fat 0.548 g
Monounsaturated fat: Mono. Fat 0.254 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains more Mono. FatMonounsaturated fat +299.2%
Contains more Poly. FatPolyunsaturated fat +690.9%
Contains less Sat. FatSaturated fat -97.4%

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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 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.