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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 and Iron, however Milk is richer in Vitamin B12, Vitamin B2, Calcium, Fiber, Vitamin D and Vitamin A.
  • Daily need coverage for Saturated Fat from Coconut milk is 103% higher.
  • Coconut milk contains 305 times more Manganese than Milk. While Coconut milk contains 0.916mg of Manganese, Milk contains only 0.003mg.
  • Milk has less Saturated Fat.

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.

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Coconut milk vs Milk infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Milk
Contains more Iron +5366.7%
Contains more Potassium +75.3%
Contains more Magnesium +236.4%
Contains more Copper +2560%
Contains more Zinc +59.5%
Contains less Sodium -65.9%
Contains more Calcium +681.3%
Equal in Phosphorus - 95
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 62% 5% 24% 27% 89% 19% 43% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 2% 38% 14% 8% 4% 12% 41% 6%
Contains more Iron +5366.7%
Contains more Potassium +75.3%
Contains more Magnesium +236.4%
Contains more Copper +2560%
Contains more Zinc +59.5%
Contains less Sodium -65.9%
Contains more Calcium +681.3%
Equal in Phosphorus - 95

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Milk
Contains more Vitamin C +∞%
Contains more Vitamin E +1400%
Contains more Vitamin B1 +30%
Contains more Vitamin B3 +717.2%
Contains more Folate +220%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +97.3%
Contains more Vitamin B6 +12.1%
Contains more Vitamin B12 +∞%
Equal in Vitamin K - 0.1
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 0% 3% 0% 7% 0% 15% 11% 8% 0% 1% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 12% 1% 36% 5% 43% 2% 22% 9% 59% 1% 4%
Contains more Vitamin C +∞%
Contains more Vitamin E +1400%
Contains more Vitamin B1 +30%
Contains more Vitamin B3 +717.2%
Contains more Folate +220%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +97.3%
Contains more Vitamin B6 +12.1%
Contains more Vitamin B12 +∞%
Equal in Vitamin K - 0.1

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
5
Coconut milk
16
Milk
Mineral Summary Score
33
Coconut milk
15
Milk

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
14%
Coconut milk
20%
Milk
Carbohydrates
6%
Coconut milk
5%
Milk
Fats
110%
Coconut milk
4%
Milk

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Coconut milk Milk
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Coconut milk Milk
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Saturated Fat?
Milk
Milk is lower in Saturated Fat (difference - 20.507g)
Which food is lower in glycemic index?
Milk
Milk is lower in glycemic index (difference - 66)
Which food is cheaper?
Milk
Milk is cheaper (difference - $3.4)
Which food is lower in Cholesterol?
Coconut milk
Coconut milk is lower in Cholesterol (difference - 5mg)
Which food contains less Sugars?
Coconut milk
Coconut milk contains less Sugars (difference - 1.86g)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 29mg)
Which food is richer in minerals?
Coconut milk
Coconut milk is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Coconut milk Milk Opinion
Calories 230 42 Coconut milk
Protein 2.29 3.37 Milk
Fats 23.84 0.97 Coconut milk
Vitamin C 2.8 0 Coconut milk
Carbs 5.54 4.99 Coconut milk
Cholesterol 0 5 Coconut milk
Vitamin D 0 48 Milk
Iron 1.64 0.03 Coconut milk
Calcium 16 125 Milk
Potassium 263 150 Coconut milk
Magnesium 37 11 Coconut milk
Sugars 3.34 5.2 Coconut milk
Fiber 2.2 0 Coconut milk
Copper 0.266 0.01 Coconut milk
Zinc 0.67 0.42 Coconut milk
Starch
Phosphorus 100 95 Coconut milk
Sodium 15 44 Coconut milk
Vitamin A 0 196 Milk
Vitamin E 0.15 0.01 Coconut milk
Vitamin D 0 1.2 Milk
Vitamin B1 0.026 0.02 Coconut milk
Vitamin B2 0 0.185 Milk
Vitamin B3 0.76 0.093 Coconut milk
Vitamin B5 0.183 0.361 Milk
Vitamin B6 0.033 0.037 Milk
Vitamin B12 0 0.47 Milk
Vitamin K 0.1 0.1
Folate 16 5 Coconut milk
Trans Fat
Saturated Fat 21.14 0.633 Milk
Monounsaturated Fat 1.014 0.277 Coconut milk
Polyunsaturated fat 0.261 0.035 Coconut milk
Tryptophan 0.027 0.043 Milk
Threonine 0.083 0.143 Milk
Isoleucine 0.09 0.174 Milk
Leucine 0.17 0.319 Milk
Lysine 0.101 0.282 Milk
Methionine 0.043 0.088 Milk
Phenylalanine 0.116 0.174 Milk
Valine 0.139 0.22 Milk
Histidine 0.053 0.101 Milk
Fructose 0 Milk

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods 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.