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  6. Coconut milk vs. Milk

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, and Fiber, however, Milk is richer in Vitamin B12, Vitamin B2, Calcium, Vitamin D, and Vitamin A RAE.
  • Daily need coverage for Saturated Fat from Coconut milk is 103% higher.
  • 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.

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% 12% 0.2% 36% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin E Vitamin 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

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%

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 Milk
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Coconut milk Milk Opinion
Calories 230kcal 42kcal Coconut milk
Protein 2.29g 3.37g Milk
Fats 23.84g 0.97g Coconut milk
Vitamin C 2.8mg 0mg Coconut milk
Net carbs 3.34g 4.99g Milk
Carbs 5.54g 4.99g Coconut milk
Cholesterol 0mg 5mg Coconut milk
Vitamin D 0IU 48IU Milk
Magnesium 37mg 11mg Coconut milk
Calcium 16mg 125mg Milk
Potassium 263mg 150mg Coconut milk
Iron 1.64mg 0.03mg Coconut milk
Sugar 3.34g 5.2g Coconut milk
Fiber 2.2g 0g Coconut milk
Copper 0.266mg 0.01mg Coconut milk
Zinc 0.67mg 0.42mg Coconut milk
Phosphorus 100mg 95mg Coconut milk
Sodium 15mg 44mg Coconut milk
Vitamin A 0IU 196IU Milk
Vitamin A RAE 0µg 58µg Milk
Vitamin E 0.15mg 0.01mg Coconut milk
Vitamin D 0µg 1.2µg Milk
Manganese 0.916mg 0.003mg Coconut milk
Selenium 6.2µg 3.3µg Coconut milk
Vitamin B1 0.026mg 0.02mg Coconut milk
Vitamin B2 0mg 0.185mg Milk
Vitamin B3 0.76mg 0.093mg Coconut milk
Vitamin B5 0.183mg 0.361mg Milk
Vitamin B6 0.033mg 0.037mg Milk
Vitamin B12 0µg 0.47µg Milk
Vitamin K 0.1µg 0.1µg
Folate 16µg 5µg Coconut milk
Choline 8.5mg 17.7mg Milk
Saturated Fat 21.14g 0.633g Milk
Monounsaturated Fat 1.014g 0.277g Coconut milk
Polyunsaturated fat 0.261g 0.035g Coconut milk
Tryptophan 0.027mg 0.043mg Milk
Threonine 0.083mg 0.143mg Milk
Isoleucine 0.09mg 0.174mg Milk
Leucine 0.17mg 0.319mg Milk
Lysine 0.101mg 0.282mg Milk
Methionine 0.043mg 0.088mg Milk
Phenylalanine 0.116mg 0.174mg Milk
Valine 0.139mg 0.22mg Milk
Histidine 0.053mg 0.101mg Milk
Omega-3 - ALA 0.004g Milk
Omega-6 - Linoleic acid 0.027g Milk

Which food is preferable for your diet?

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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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
15%
Milk
Minerals Daily Need Coverage Score
42%
Coconut milk
14%
Milk

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 is lower in Sugar?
Coconut milk
Coconut milk is lower in Sugar (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 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. 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.