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Coconut milk vs. Milk — In-Depth Nutrition Comparison

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How are coconut milk and milk different?

  • Coconut milk is higher in manganese, copper, iron, fiber, and magnesium; however, milk is richer in vitamin B12, vitamin B2, calcium, and vitamin D.
  • Daily need coverage for saturated fat for coconut milk is 103% higher.
  • Milk has less saturated fat.
  • Milk has a lower glycemic index (31) than coconut milk (97).

Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D are the varieties used in this article.

Infographic

Coconut milk vs 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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Milk
Milk
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains more MagnesiumMagnesium +236.4%
Contains more PotassiumPotassium +75.3%
Contains more IronIron +5366.7%
Contains more CopperCopper +2560%
Contains more ZincZinc +59.5%
Contains less SodiumSodium -65.9%
Contains more ManganeseManganese +30433.3%
Contains more SeleniumSelenium +87.9%
Contains more CalciumCalcium +681.3%
~equal in Phosphorus ~95mg

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%
Milk
Milk
7
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% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1400%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B3Vitamin B3 +717.2%
Contains more FolateFolate +220%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +97.3%
Contains more Vitamin B6Vitamin B6 +12.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +108.2%
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Coconut milk Milk DV% diff.
Saturated fat 21.14g 0.633g 93%
Manganese 0.916mg 0.003mg 40%
Fats 23.84g 0.97g 35%
Copper 0.266mg 0.01mg 28%
Vitamin B12 0µg 0.47µg 20%
Iron 1.64mg 0.03mg 20%
Vitamin B2 0mg 0.185mg 14%
Calcium 16mg 125mg 11%
Calories 230kcal 42kcal 9%
Fiber 2.2g 0g 9%
Magnesium 37mg 11mg 6%
Vitamin D 0IU 48IU 6%
Vitamin A 0µg 58µg 6%
Vitamin D 0µg 1.2µg 6%
Selenium 6.2µg 3.3µg 5%
Vitamin B5 0.183mg 0.361mg 4%
Vitamin B3 0.76mg 0.093mg 4%
Potassium 263mg 150mg 3%
Folate 16µg 5µg 3%
Vitamin C 2.8mg 0mg 3%
Cholesterol 0mg 5mg 2%
Zinc 0.67mg 0.42mg 2%
Choline 8.5mg 17.7mg 2%
Monounsaturated fat 1.014g 0.277g 2%
Polyunsaturated fat 0.261g 0.035g 2%
Protein 2.29g 3.37g 2%
Vitamin B1 0.026mg 0.02mg 1%
Vitamin E 0.15mg 0.01mg 1%
Sodium 15mg 44mg 1%
Phosphorus 100mg 95mg 1%
Carbs 5.54g 4.99g 0%
Net carbs 3.34g 4.99g N/A
Sugar 3.34g 5.2g N/A
Vitamin B6 0.033mg 0.037mg 0%
Vitamin K 0.1µg 0.1µg 0%
Tryptophan 0.027mg 0.043mg 0%
Threonine 0.083mg 0.143mg 0%
Isoleucine 0.09mg 0.174mg 0%
Leucine 0.17mg 0.319mg 0%
Lysine 0.101mg 0.282mg 0%
Methionine 0.043mg 0.088mg 0%
Phenylalanine 0.116mg 0.174mg 0%
Valine 0.139mg 0.22mg 0%
Histidine 0.053mg 0.101mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

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
Milk
Milk
3
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more FatsFats +2357.7%
Contains more ProteinProtein +47.2%
Contains more WaterWater +33%
~equal in Carbs ~4.99g
~equal in Other ~0.75g

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
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +266.1%
Contains more Poly. FatPolyunsaturated fat +645.7%
Contains less Sat. FatSaturated fat -97%

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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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.