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  6. Coconut vs. Buttermilk

Coconut vs. Buttermilk — In-Depth Nutrition Comparison

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Important differences between coconut and buttermilk

  • Coconut has more manganese, copper, fiber, iron, and selenium; however, buttermilk has more vitamin B2, calcium, and vitamin B12.
  • Coconut's daily need coverage for saturated fat is 146% more.
  • Buttermilk is lower in saturated fat.

The food varieties used in the comparison are Nuts, coconut meat, raw and Milk, buttermilk, fluid, cultured, lowfat.

Infographic

Coconut vs Buttermilk 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 35% 13% 1.9% 3.7% 11% 38% 25% 0.26% 11%
Contains more MagnesiumMagnesium +190.9%
Contains more PotassiumPotassium +135.8%
Contains more IronIron +4760%
Contains more CopperCopper +3854.5%
Contains more ZincZinc +161.9%
Contains more PhosphorusPhosphorus +27%
Contains less SodiumSodium -89.5%
Contains more ManganeseManganese +74900%
Contains more SeleniumSelenium +405%
Contains more CalciumCalcium +728.6%

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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 3.3% 4.7% 1% 0% 8.5% 36% 1.1% 17% 7.8% 28% 0.25% 3.8% 9.7%
Contains more Vitamin CVitamin C +230%
Contains more Vitamin EVitamin E +380%
Contains more Vitamin B1Vitamin B1 +94.1%
Contains more Vitamin B3Vitamin B3 +831%
Contains more Vitamin B6Vitamin B6 +58.8%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +420%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +670%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +46.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.275mg

All nutrients comparison - raw data values

Nutrient Coconut Buttermilk DV% diff.
Saturated fat 29.698g 0.548g 133%
Manganese 1.5mg 0.002mg 65%
Fats 33.49g 0.88g 50%
Copper 0.435mg 0.011mg 47%
Fiber 9g 0g 36%
Iron 2.43mg 0.05mg 30%
Calories 354kcal 40kcal 16%
Selenium 10.1µg 2µg 15%
Vitamin B2 0.02mg 0.154mg 10%
Calcium 14mg 116mg 10%
Vitamin B12 0µg 0.22µg 9%
Sodium 20mg 190mg 7%
Potassium 356mg 151mg 6%
Zinc 1.1mg 0.42mg 6%
Magnesium 32mg 11mg 5%
Folate 26µg 5µg 5%
Monounsaturated fat 1.425g 0.254g 3%
Vitamin B3 0.54mg 0.058mg 3%
Vitamin B1 0.066mg 0.034mg 3%
Vitamin C 3.3mg 1mg 3%
Phosphorus 113mg 89mg 3%
Carbs 15.23g 4.79g 3%
Vitamin A 0µg 14µg 2%
Vitamin B6 0.054mg 0.034mg 2%
Polyunsaturated fat 0.366g 0.033g 2%
Vitamin E 0.24mg 0.05mg 1%
Cholesterol 0mg 4mg 1%
Choline 12.1mg 17.7mg 1%
Protein 3.33g 3.31g 0%
Net carbs 6.23g 4.79g N/A
Vitamin D 0IU 1IU 0%
Sugar 6.23g 4.79g N/A
Vitamin B5 0.3mg 0.275mg 0%
Vitamin K 0.2µg 0.1µg 0%
Tryptophan 0.039mg 0.042mg 0%
Threonine 0.121mg 0.141mg 0%
Isoleucine 0.131mg 0.171mg 0%
Leucine 0.247mg 0.313mg 0%
Lysine 0.147mg 0.277mg 0%
Methionine 0.062mg 0.087mg 0%
Phenylalanine 0.169mg 0.171mg 0%
Valine 0.202mg 0.217mg 0%
Histidine 0.077mg 0.1mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
3% 5% 90%
Protein: 3.31 g
Fats: 0.88 g
Carbs: 4.79 g
Water: 90.13 g
Other: 0.89 g
Contains more FatsFats +3705.7%
Contains more CarbsCarbs +218%
Contains more WaterWater +91.8%
~equal in Protein ~3.31g
~equal in Other ~0.89g

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
66% 30% 4%
Saturated fat: Sat. Fat 0.548 g
Monounsaturated fat: Mono. Fat 0.254 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains more Mono. FatMonounsaturated fat +461%
Contains more Poly. FatPolyunsaturated fat +1009.1%
Contains less Sat. FatSaturated fat -98.2%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Buttermilk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170874/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.