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Coconut oil vs. Milk — In-Depth Nutrition Comparison

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How are coconut oil and milk different?

  • Milk has more vitamin B12, vitamin B2, phosphorus, calcium, vitamin D, vitamin B5, and selenium than coconut oil.
  • Daily need coverage for saturated fat for coconut oil is 409% higher.
  • Milk has less saturated fat.
  • Coconut oil has a lower glycemic index (0) than milk (31).

Oil, coconut and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D are the varieties used in this article.

Infographic

Coconut oil 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Milk
Milk
8
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 IronIron +66.7%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +12400%
Contains more PotassiumPotassium +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +2000%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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 0% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Milk
Milk
10
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 EVitamin E +1000%
Contains more Vitamin KVitamin K +500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +5800%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Coconut oil Milk DV% diff.
Saturated fat 82.475g 0.633g 372%
Fats 99.06g 0.97g 151%
Calories 892kcal 42kcal 43%
Vitamin B12 0µg 0.47µg 20%
Monounsaturated fat 6.332g 0.277g 15%
Phosphorus 0mg 95mg 14%
Vitamin B2 0mg 0.185mg 14%
Calcium 1mg 125mg 12%
Polyunsaturated fat 1.702g 0.035g 11%
Protein 0g 3.37g 7%
Vitamin B5 0mg 0.361mg 7%
Vitamin D 0IU 48IU 6%
Vitamin A 0µg 58µg 6%
Vitamin D 0µg 1.2µg 6%
Selenium 0µg 3.3µg 6%
Potassium 0mg 150mg 4%
Zinc 0.02mg 0.42mg 4%
Magnesium 0mg 11mg 3%
Choline 0.3mg 17.7mg 3%
Vitamin B6 0mg 0.037mg 3%
Carbs 0g 4.99g 2%
Cholesterol 0mg 5mg 2%
Vitamin B1 0mg 0.02mg 2%
Sodium 0mg 44mg 2%
Copper 0mg 0.01mg 1%
Vitamin B3 0mg 0.093mg 1%
Vitamin E 0.11mg 0.01mg 1%
Folate 0µg 5µg 1%
Net carbs 0g 4.99g N/A
Iron 0.05mg 0.03mg 0%
Sugar 0g 5.2g N/A
Manganese 0mg 0.003mg 0%
Vitamin K 0.6µg 0.1µg 0%
Trans fat 0.028g N/A
Tryptophan 0mg 0.043mg 0%
Threonine 0mg 0.143mg 0%
Isoleucine 0mg 0.174mg 0%
Leucine 0mg 0.319mg 0%
Lysine 0mg 0.282mg 0%
Methionine 0mg 0.088mg 0%
Phenylalanine 0mg 0.174mg 0%
Valine 0mg 0.22mg 0%
Histidine 0mg 0.101mg 0%
Omega-3 - ALA 0.019g 0.004g N/A
Omega-6 - Linoleic acid 1.676g 0.027g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 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 +10112.4%
Contains more OtherOther +21.3%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +299633.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 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 +2185.9%
Contains more Poly. FatPolyunsaturated fat +4762.9%
Contains less Sat. FatSaturated fat -99.2%

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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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.