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  6. Coconut milk vs. Whey

Coconut milk vs. Whey — In-Depth Nutrition Comparison

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Differences between Coconut milk and Whey

  • Coconut milk has more Manganese, Copper, Iron, Fiber, Selenium, Phosphorus, and Magnesium, while Whey has more Vitamin B2, and Vitamin B12.
  • Coconut milk's daily need coverage for Saturated Fat is 105% higher.
  • The amount of Saturated Fat in Whey is lower.

The food types used in this comparison are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Whey, sweet, fluid.

Infographic

Coconut milk vs Whey 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%
Whey
Whey
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more MagnesiumMagnesium +362.5%
Contains more PotassiumPotassium +63.4%
Contains more IronIron +2633.3%
Contains more CopperCopper +6550%
Contains more ZincZinc +415.4%
Contains more PhosphorusPhosphorus +117.4%
Contains less SodiumSodium -72.2%
Contains more ManganeseManganese +91500%
Contains more SeleniumSelenium +226.3%
Contains more CalciumCalcium +193.8%

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%
Whey
Whey
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 0.33% 0.72% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Contains more Vitamin CVitamin C +2700%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +927%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +38.5%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +109.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +88.2%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.031mg

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
Whey
Whey
1
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more ProteinProtein +169.4%
Contains more FatsFats +6522.2%
Contains more OtherOther +34%
Contains more WaterWater +37.7%
~equal in Carbs ~5.14g

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
Whey
Whey
1
67% 29% 3%
Saturated Fat: Sat. Fat 0.23 g
Monounsaturated Fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated Fat +914%
Contains more Poly. FatPolyunsaturated fat +2272.7%
Contains less Sat. FatSaturated Fat -98.9%

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 Whey
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 Whey Opinion
Calories 230kcal 27kcal Coconut milk
Protein 2.29g 0.85g Coconut milk
Fats 23.84g 0.36g Coconut milk
Vitamin C 2.8mg 0.1mg Coconut milk
Net carbs 3.34g 5.14g Whey
Carbs 5.54g 5.14g Coconut milk
Cholesterol 0mg 2mg Coconut milk
Magnesium 37mg 8mg Coconut milk
Calcium 16mg 47mg Whey
Potassium 263mg 161mg Coconut milk
Iron 1.64mg 0.06mg Coconut milk
Sugar 3.34g 5.14g Coconut milk
Fiber 2.2g 0g Coconut milk
Copper 0.266mg 0.004mg Coconut milk
Zinc 0.67mg 0.13mg Coconut milk
Phosphorus 100mg 46mg Coconut milk
Sodium 15mg 54mg Coconut milk
Vitamin A 0IU 12IU Whey
Vitamin A 0µg 3µg Whey
Vitamin E 0.15mg 0mg Coconut milk
Manganese 0.916mg 0.001mg Coconut milk
Selenium 6.2µg 1.9µg Coconut milk
Vitamin B1 0.026mg 0.036mg Whey
Vitamin B2 0mg 0.158mg Whey
Vitamin B3 0.76mg 0.074mg Coconut milk
Vitamin B5 0.183mg 0.383mg Whey
Vitamin B6 0.033mg 0.031mg Coconut milk
Vitamin B12 0µg 0.28µg Whey
Vitamin K 0.1µg 0µg Coconut milk
Folate 16µg 1µg Coconut milk
Choline 8.5mg 16mg Whey
Saturated Fat 21.14g 0.23g Whey
Monounsaturated Fat 1.014g 0.1g Coconut milk
Polyunsaturated fat 0.261g 0.011g Coconut milk
Tryptophan 0.027mg 0.013mg Coconut milk
Threonine 0.083mg 0.054mg Coconut milk
Isoleucine 0.09mg 0.047mg Coconut milk
Leucine 0.17mg 0.078mg Coconut milk
Lysine 0.101mg 0.068mg Coconut milk
Methionine 0.043mg 0.016mg Coconut milk
Phenylalanine 0.116mg 0.027mg Coconut milk
Valine 0.139mg 0.046mg Coconut milk
Histidine 0.053mg 0.016mg Coconut milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Whey
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
9%
Whey
Minerals Daily Need Coverage Score
42%
Coconut milk
8%
Whey

Comparison summary

Which food is lower in Saturated Fat?
Whey
Whey is lower in Saturated Fat (difference - 20.91g)
Which food is lower in glycemic index?
Whey
Whey is lower in glycemic index (difference - 54)
Which food is cheaper?
Whey
Whey is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Coconut milk
Coconut milk is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Coconut milk
Coconut milk is lower in Sugar (difference - 1.8g)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 39mg)
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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.