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Coconut vs. Milk — In-Depth Nutrition Comparison

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What are the main differences between coconut and milk?

  • Coconut is richer in manganese, copper, fiber, iron, and selenium, yet milk is richer in vitamin B12, vitamin B2, calcium, and vitamin D.
  • Coconut's daily need coverage for saturated fat is 145% higher.
  • Milk contains less saturated fat.
  • Milk has a lower glycemic index than coconut.

We used Nuts, coconut meat, raw and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D types in this comparison.

Infographic

Coconut 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Milk
Milk
1
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 MagnesiumMagnesium +190.9%
Contains more PotassiumPotassium +137.3%
Contains more IronIron +8000%
Contains more CopperCopper +4250%
Contains more ZincZinc +161.9%
Contains more PhosphorusPhosphorus +18.9%
Contains less SodiumSodium -54.5%
Contains more ManganeseManganese +49900%
Contains more SeleniumSelenium +206.1%
Contains more CalciumCalcium +792.9%

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%
Milk
Milk
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% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +2300%
Contains more Vitamin B1Vitamin B1 +230%
Contains more Vitamin B3Vitamin B3 +480.6%
Contains more Vitamin B6Vitamin B6 +45.9%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +420%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +825%
Contains more Vitamin B5Vitamin B5 +20.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +46.3%

All nutrients comparison - raw data values

Nutrient Coconut Milk DV% diff.
Saturated fat 29.698g 0.633g 132%
Manganese 1.5mg 0.003mg 65%
Fats 33.49g 0.97g 50%
Copper 0.435mg 0.01mg 47%
Fiber 9g 0g 36%
Iron 2.43mg 0.03mg 30%
Vitamin B12 0µg 0.47µg 20%
Calories 354kcal 42kcal 16%
Vitamin B2 0.02mg 0.185mg 13%
Selenium 10.1µg 3.3µg 12%
Calcium 14mg 125mg 11%
Potassium 356mg 150mg 6%
Vitamin A 0µg 58µg 6%
Vitamin D 0IU 48IU 6%
Zinc 1.1mg 0.42mg 6%
Vitamin D 0µg 1.2µg 6%
Magnesium 32mg 11mg 5%
Folate 26µg 5µg 5%
Vitamin B1 0.066mg 0.02mg 4%
Vitamin C 3.3mg 0mg 4%
Vitamin B3 0.54mg 0.093mg 3%
Phosphorus 113mg 95mg 3%
Monounsaturated fat 1.425g 0.277g 3%
Carbs 15.23g 4.99g 3%
Polyunsaturated fat 0.366g 0.035g 2%
Vitamin E 0.24mg 0.01mg 2%
Cholesterol 0mg 5mg 2%
Vitamin B5 0.3mg 0.361mg 1%
Vitamin B6 0.054mg 0.037mg 1%
Choline 12.1mg 17.7mg 1%
Sodium 20mg 44mg 1%
Protein 3.33g 3.37g 0%
Net carbs 6.23g 4.99g N/A
Sugar 6.23g 5.2g N/A
Vitamin K 0.2µg 0.1µg 0%
Tryptophan 0.039mg 0.043mg 0%
Threonine 0.121mg 0.143mg 0%
Isoleucine 0.131mg 0.174mg 0%
Leucine 0.247mg 0.319mg 0%
Lysine 0.147mg 0.282mg 0%
Methionine 0.062mg 0.088mg 0%
Phenylalanine 0.169mg 0.174mg 0%
Valine 0.202mg 0.22mg 0%
Histidine 0.077mg 0.101mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

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
Milk
Milk
2
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 +3352.6%
Contains more CarbsCarbs +205.2%
Contains more OtherOther +28%
Contains more WaterWater +91.4%
~equal in Protein ~3.37g

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
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 +414.4%
Contains more Poly. FatPolyunsaturated fat +945.7%
Contains less Sat. FatSaturated fat -97.9%

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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. 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.