Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Coconut
  5. Compare
  6. Coconut vs. Milk

Coconut vs. Milk — In-Depth Nutrition Comparison

Compare

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
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.
Coconut
Coconut
9
:
1
Milk
Milk
Contains more Iron +8000%
Contains more Magnesium +190.9%
Contains more Phosphorus +18.9%
Contains more Potassium +137.3%
Contains less Sodium -54.5%
Contains more Zinc +161.9%
Contains more Copper +4250%
Contains more Manganese +49900%
Contains more Selenium +206.1%
Contains more Calcium +792.9%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 2% 8% 41% 14% 6% 12% 4% 1% 18%
Contains more Iron +8000%
Contains more Magnesium +190.9%
Contains more Phosphorus +18.9%
Contains more Potassium +137.3%
Contains less Sodium -54.5%
Contains more Zinc +161.9%
Contains more Copper +4250%
Contains more Manganese +49900%
Contains more Selenium +206.1%
Contains more Calcium +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.
Coconut
Coconut
7
:
5
Milk
Milk
Contains more Vitamin E +2300%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +230%
Contains more Vitamin B3 +480.6%
Contains more Vitamin B6 +45.9%
Contains more Folate +420%
Contains more Vitamin K +100%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +825%
Contains more Vitamin B5 +20.3%
Contains more Vitamin B12 +∞%
Coconut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 36% 0% 5% 43% 2% 22% 9% 4% 59% 1%
Contains more Vitamin E +2300%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +230%
Contains more Vitamin B3 +480.6%
Contains more Vitamin B6 +45.9%
Contains more Folate +420%
Contains more Vitamin K +100%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +825%
Contains more Vitamin B5 +20.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut
Coconut
3
:
2
Milk
Milk
Contains more Fats +3352.6%
Contains more Carbs +205.2%
Contains more Other +28%
Contains more Water +91.4%
Equal in Protein - 3.37
Coconut
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
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 Fats +3352.6%
Contains more Carbs +205.2%
Contains more Other +28%
Contains more Water +91.4%
Equal in Protein - 3.37

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut
Coconut
2
:
1
Milk
Milk
Contains more Monounsaturated Fat +414.4%
Contains more Polyunsaturated fat +945.7%
Contains less Saturated Fat -97.9%
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Milk
67% 29% 4%
Saturated Fat: 0.633 g
Monounsaturated Fat: 0.277 g
Polyunsaturated fat: 0.035 g
Contains more Monounsaturated Fat +414.4%
Contains more Polyunsaturated fat +945.7%
Contains less Saturated 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 Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Coconut Milk Opinion
Net carbs 6.23g 4.99g Coconut
Protein 3.33g 3.37g Milk
Fats 33.49g 0.97g Coconut
Carbs 15.23g 4.99g Coconut
Calories 354kcal 42kcal Coconut
Sugar 6.23g 5.2g Milk
Fiber 9g 0g Coconut
Calcium 14mg 125mg Milk
Iron 2.43mg 0.03mg Coconut
Magnesium 32mg 11mg Coconut
Phosphorus 113mg 95mg Coconut
Potassium 356mg 150mg Coconut
Sodium 20mg 44mg Coconut
Zinc 1.1mg 0.42mg Coconut
Copper 0.435mg 0.01mg Coconut
Manganese 1.5mg 0.003mg Coconut
Selenium 10.1µg 3.3µg Coconut
Vitamin A 0IU 196IU Milk
Vitamin A RAE 0µg 58µg Milk
Vitamin E 0.24mg 0.01mg Coconut
Vitamin D 0IU 48IU Milk
Vitamin D 0µg 1.2µg Milk
Vitamin C 3.3mg 0mg 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
Folate 26µg 5µg Coconut
Vitamin B12 0µg 0.47µg Milk
Vitamin K 0.2µg 0.1µg 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
Cholesterol 0mg 5mg Coconut
Saturated Fat 29.698g 0.633g Milk
Monounsaturated Fat 1.425g 0.277g Coconut
Polyunsaturated fat 0.366g 0.035g Coconut
Omega-6 - Linoleic acid 0.027g Milk
Omega-3 - ALA 0.004g Milk

Which food is preferable for your diet?

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

People also compare

Coconut
Coconut vs Chestnut
Chestnut
Coconut
Coconut vs Cashew
Cashew
Coconut
Coconut vs Almond
Almond
Milk
Milk vs Powdered milk
Powdered milk
Milk
Milk vs Condensed milk
Condensed milk
Milk
Milk vs Chocolate milk
Chocolate milk

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
16%
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 contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 24mg)
Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 5mg)
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.