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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.

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
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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.
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
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
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% 12% 0.2% 36% 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%

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
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
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut Milk
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Coconut Milk Opinion
Calories 354kcal 42kcal Coconut
Protein 3.33g 3.37g Milk
Fats 33.49g 0.97g Coconut
Vitamin C 3.3mg 0mg Coconut
Net carbs 6.23g 4.99g Coconut
Carbs 15.23g 4.99g Coconut
Cholesterol 0mg 5mg Coconut
Vitamin D 0IU 48IU Milk
Magnesium 32mg 11mg Coconut
Calcium 14mg 125mg Milk
Potassium 356mg 150mg Coconut
Iron 2.43mg 0.03mg Coconut
Sugar 6.23g 5.2g Milk
Fiber 9g 0g Coconut
Copper 0.435mg 0.01mg Coconut
Zinc 1.1mg 0.42mg Coconut
Phosphorus 113mg 95mg Coconut
Sodium 20mg 44mg Coconut
Vitamin A 0IU 196IU Milk
Vitamin A 0µg 58µg Milk
Vitamin E 0.24mg 0.01mg Coconut
Vitamin D 0µg 1.2µg Milk
Manganese 1.5mg 0.003mg Coconut
Selenium 10.1µg 3.3µg Coconut
Vitamin B1 0.066mg 0.02mg Coconut
Vitamin B2 0.02mg 0.185mg Milk
Vitamin B3 0.54mg 0.093mg Coconut
Vitamin B5 0.3mg 0.361mg Milk
Vitamin B6 0.054mg 0.037mg Coconut
Vitamin B12 0µg 0.47µg Milk
Vitamin K 0.2µg 0.1µg Coconut
Folate 26µg 5µg Coconut
Choline 12.1mg 17.7mg Milk
Saturated Fat 29.698g 0.633g Milk
Monounsaturated Fat 1.425g 0.277g Coconut
Polyunsaturated fat 0.366g 0.035g Coconut
Tryptophan 0.039mg 0.043mg Milk
Threonine 0.121mg 0.143mg Milk
Isoleucine 0.131mg 0.174mg Milk
Leucine 0.247mg 0.319mg Milk
Lysine 0.147mg 0.282mg Milk
Methionine 0.062mg 0.088mg Milk
Phenylalanine 0.169mg 0.174mg Milk
Valine 0.202mg 0.22mg Milk
Histidine 0.077mg 0.101mg Milk
Omega-3 - ALA 0.004g Milk
Omega-6 - Linoleic acid 0.027g Milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Milk
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Coconut
15%
Milk
Minerals Daily Need Coverage Score
63%
Coconut
14%
Milk

Comparison summary

Which food is lower in Sugar?
Milk
Milk is lower in Sugar (difference - 1.03g)
Which food is lower in Saturated Fat?
Milk
Milk is lower in Saturated Fat (difference - 29.065g)
Which food is lower in glycemic index?
Milk
Milk is lower in glycemic index (difference - 28)
Which food is cheaper?
Milk
Milk is cheaper (difference - $2)
Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 24mg)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.