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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.33 g
Fats:
33.49 g
Carbs:
15.23 g
Water:
46.99 g
Other:
0.96 g
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
Saturated fat:
Sat. Fat
29.698 g
Monounsaturated fat:
Mono. Fat
1.425 g
Polyunsaturated fat:
Poly. Fat
0.366 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
8%
9%
Minerals Daily Need Coverage Score
63%
15%
Comparison summary
Which food is lower in Cholesterol?
Coconut is lower in Cholesterol (difference - 4mg)
Which food contains less Sodium?
Coconut contains less Sodium (difference - 170mg)
Which food is lower in glycemic index?
Coconut is lower in glycemic index (difference - 59)
Which food is richer in minerals?
Coconut is relatively richer in minerals
Which food is richer in vitamins?
Coconut is relatively richer in vitamins
Which food is lower in Sugar?
Buttermilk is lower in Sugar (difference - 1.44g)
Which food is lower in Saturated fat?
Buttermilk is lower in Saturated fat (difference - 29.15g)
Which food is cheaper?
Buttermilk is cheaper (difference - $0.6)