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  6. Coconut vs. Goat milk

Coconut vs. Goat milk — In-Depth Nutrition Comparison

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Significant differences between coconut and goat milk

  • Coconut has more manganese, copper, fiber, iron, selenium, and zinc; however, goat milk is richer in calcium, vitamin B2, and vitamin D.
  • Coconut covers your daily saturated fat needs 135% more than goat milk.
  • Goat milk contains less saturated fat.
  • Coconut has a higher glycemic index. The glycemic index of coconut is 59, while the glycemic index of goat milk is 25.

Specific food types used in this comparison are Nuts, coconut meat, raw and Milk, goat, fluid, with added vitamin D.

Infographic

Coconut vs Goat 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 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 10% 40% 18% 1.9% 15% 8.2% 48% 6.5% 2.3% 7.6%
Contains more MagnesiumMagnesium +128.6%
Contains more PotassiumPotassium +74.5%
Contains more IronIron +4760%
Contains more CopperCopper +845.7%
Contains more ZincZinc +266.7%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +8233.3%
Contains more SeleniumSelenium +621.4%
Contains more CalciumCalcium +857.1%
~equal in Phosphorus ~111mg

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20%
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 4.3% 19% 1.4% 20% 12% 32% 5.2% 19% 11% 8.8% 0.75% 0.75%
Contains more Vitamin CVitamin C +153.8%
Contains more Vitamin EVitamin E +242.9%
Contains more Vitamin B1Vitamin B1 +37.5%
Contains more Vitamin B3Vitamin B3 +94.9%
Contains more Vitamin B6Vitamin B6 +17.4%
Contains more FolateFolate +2500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +590%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +50%
~equal in Vitamin B5 ~0.31mg

All nutrients comparison - raw data values

Nutrient Coconut Goat milk DV% diff.
Saturated fat 29.698g 2.667g 123%
Manganese 1.5mg 0.018mg 64%
Fats 33.49g 4.14g 45%
Copper 0.435mg 0.046mg 43%
Fiber 9g 0g 36%
Iron 2.43mg 0.05mg 30%
Selenium 10.1µg 1.4µg 16%
Calories 354kcal 69kcal 14%
Calcium 14mg 134mg 12%
Vitamin B2 0.02mg 0.138mg 9%
Zinc 1.1mg 0.3mg 7%
Vitamin D 0µg 1.3µg 7%
Vitamin D 0 IU 51 IU 6%
Vitamin A 0µg 57µg 6%
Folate 26µg 1µg 6%
Carbs 15.23g 4.45g 4%
Cholesterol 0mg 11mg 4%
Magnesium 32mg 14mg 4%
Potassium 356mg 204mg 4%
Vitamin B12 0µg 0.07µg 3%
Vitamin C 3.3mg 1.3mg 2%
Vitamin B1 0.066mg 0.048mg 2%
Vitamin B3 0.54mg 0.277mg 2%
Sodium 20mg 50mg 1%
Vitamin E 0.24mg 0.07mg 1%
Vitamin B6 0.054mg 0.046mg 1%
Choline 12.1mg 16mg 1%
Monounsaturated fat 1.425g 1.109g 1%
Polyunsaturated fat 0.366g 0.149g 1%
Protein 3.33g 3.56g 0%
Net carbs 6.23g 4.45g N/A
Sugar 6.23g 4.45g N/A
Phosphorus 113mg 111mg 0%
Vitamin B5 0.3mg 0.31mg 0%
Vitamin K 0.2µg 0.3µg 0%
Tryptophan 0.039mg 0.044mg 0%
Threonine 0.121mg 0.163mg 0%
Isoleucine 0.131mg 0.207mg 0%
Leucine 0.247mg 0.314mg 0%
Lysine 0.147mg 0.29mg 0%
Methionine 0.062mg 0.08mg 0%
Phenylalanine 0.169mg 0.155mg 0%
Valine 0.202mg 0.24mg 0%
Histidine 0.077mg 0.089mg 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
4% 4% 4% 87%
Protein: 3.56 g
Fats: 4.14 g
Carbs: 4.45 g
Water: 87.03 g
Other: 0.82 g
Contains more FatsFats +708.9%
Contains more CarbsCarbs +242.2%
Contains more OtherOther +17.1%
Contains more WaterWater +85.2%
~equal in Protein ~3.56g

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
68% 28% 4%
Saturated fat: Sat. Fat 2.667 g
Monounsaturated fat: Mono. Fat 1.109 g
Polyunsaturated fat: Poly. Fat 0.149 g
Contains more Mono. FatMonounsaturated fat +28.5%
Contains more Poly. FatPolyunsaturated fat +145.6%
Contains less Sat. FatSaturated fat -91%

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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. Goat milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171278/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.