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.
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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 | +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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin E Vitamin 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
| 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
| 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.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
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Opinion |
| Calories | 354kcal | 42kcal |
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| Protein | 3.33g | 3.37g |
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| Fats | 33.49g | 0.97g |
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| Vitamin C | 3.3mg | 0mg |
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| Net carbs | 6.23g | 4.99g |
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| Carbs | 15.23g | 4.99g |
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| Cholesterol | 0mg | 5mg |
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| Vitamin D | 0IU | 48IU |
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| Magnesium | 32mg | 11mg |
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| Calcium | 14mg | 125mg |
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| Potassium | 356mg | 150mg |
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| Iron | 2.43mg | 0.03mg |
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| Sugar | 6.23g | 5.2g |
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| Fiber | 9g | 0g |
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| Copper | 0.435mg | 0.01mg |
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| Zinc | 1.1mg | 0.42mg |
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| Phosphorus | 113mg | 95mg |
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| Sodium | 20mg | 44mg |
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| Vitamin A | 0IU | 196IU |
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| Vitamin A RAE | 0µg | 58µg |
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| Vitamin E | 0.24mg | 0.01mg |
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| Vitamin D | 0µg | 1.2µg |
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| Manganese | 1.5mg | 0.003mg |
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| Selenium | 10.1µg | 3.3µg |
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| Vitamin B1 | 0.066mg | 0.02mg |
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| Vitamin B2 | 0.02mg | 0.185mg |
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| Vitamin B3 | 0.54mg | 0.093mg |
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| Vitamin B5 | 0.3mg | 0.361mg |
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| Vitamin B6 | 0.054mg | 0.037mg |
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| Vitamin B12 | 0µg | 0.47µg |
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| Vitamin K | 0.2µg | 0.1µg |
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| Folate | 26µg | 5µg |
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| Choline | 12.1mg | 17.7mg |
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| Saturated Fat | 29.698g | 0.633g |
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| Monounsaturated Fat | 1.425g | 0.277g |
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| Polyunsaturated fat | 0.366g | 0.035g |
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| Tryptophan | 0.039mg | 0.043mg |
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| Threonine | 0.121mg | 0.143mg |
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| Isoleucine | 0.131mg | 0.174mg |
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| Leucine | 0.247mg | 0.319mg |
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| Lysine | 0.147mg | 0.282mg |
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| Methionine | 0.062mg | 0.088mg |
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| Phenylalanine | 0.169mg | 0.174mg |
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| Valine | 0.202mg | 0.22mg |
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| Histidine | 0.077mg | 0.101mg |
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| Omega-3 - ALA | 0.004g |
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| Omega-6 - Linoleic acid | 0.027g |
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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%
15%
Minerals Daily Need Coverage Score
63%
14%
Comparison summary
Which food is lower in Sugar?
Milk is lower in Sugar (difference - 1.03g)
Which food is lower in Saturated Fat?
Milk is lower in Saturated Fat (difference - 29.065g)
Which food is lower in glycemic index?
Milk is lower in glycemic index (difference - 28)
Which food is cheaper?
Milk is cheaper (difference - $2)
Which food is lower in Cholesterol?
Coconut is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Coconut contains less Sodium (difference - 24mg)
Which food is richer in minerals?
Coconut is relatively richer in minerals
Which food is richer in vitamins?
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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.