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  6. Coconut vs. Powdered milk

Coconut vs. Powdered milk — In-Depth Nutrition Comparison

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What are the main differences between coconut and powdered milk?

  • Coconut is richer in manganese, copper, and fiber, yet powdered milk is richer in vitamin B12, phosphorus, vitamin B2, calcium, and vitamin B5.
  • Powdered milk's daily need coverage for vitamin B12 is 135% higher.
  • Powdered milk contains less saturated fat.
  • Powdered milk has a lower glycemic index than coconut.

We used Nuts, coconut meat, raw and Milk, dry, whole, without added vitamin D types in this comparison.

Infographic

Coconut vs Powdered 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 61% 274% 117% 18% 27% 91% 333% 48% 5.2% 89%
Contains more IronIron +417%
Contains more CopperCopper +443.8%
Contains less SodiumSodium -94.6%
Contains more ManganeseManganese +3650%
Contains more MagnesiumMagnesium +165.6%
Contains more CalciumCalcium +6414.3%
Contains more PotassiumPotassium +273.6%
Contains more ZincZinc +203.6%
Contains more PhosphorusPhosphorus +586.7%
Contains more SeleniumSelenium +61.4%

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%
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 29% 86% 12% 7.5% 71% 278% 12% 136% 70% 406% 5.5% 28% 64%
Contains more Vitamin CVitamin C +160.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +141.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +328.8%
Contains more Vitamin B2Vitamin B2 +5925%
Contains more Vitamin B3Vitamin B3 +19.6%
Contains more Vitamin B5Vitamin B5 +657%
Contains more Vitamin B6Vitamin B6 +459.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1000%
Contains more FolateFolate +42.3%
Contains more CholineCholine +870.2%

All nutrients comparison - raw data values

Nutrient Coconut Powdered milk DV% diff.
Vitamin B12 0µg 3.25µg 135%
Phosphorus 113mg 776mg 95%
Vitamin B2 0.02mg 1.205mg 91%
Calcium 14mg 912mg 90%
Manganese 1.5mg 0.04mg 63%
Saturated fat 29.698g 16.742g 59%
Protein 3.33g 26.32g 46%
Vitamin B5 0.3mg 2.271mg 39%
Copper 0.435mg 0.08mg 39%
Fiber 9g 0g 36%
Cholesterol 0mg 97mg 32%
Vitamin A 0µg 258µg 29%
Potassium 356mg 1330mg 29%
Iron 2.43mg 0.47mg 25%
Zinc 1.1mg 3.34mg 20%
Choline 12.1mg 117.4mg 19%
Vitamin B6 0.054mg 0.302mg 19%
Vitamin B1 0.066mg 0.283mg 18%
Monounsaturated fat 1.425g 7.924g 16%
Sodium 20mg 371mg 15%
Magnesium 32mg 85mg 13%
Selenium 10.1µg 16.3µg 11%
Fats 33.49g 26.71g 10%
Carbs 15.23g 38.42g 8%
Calories 354kcal 496kcal 7%
Vitamin C 3.3mg 8.6mg 6%
Vitamin D 0µg 0.5µg 3%
Folate 26µg 37µg 3%
Vitamin D 0IU 20IU 3%
Polyunsaturated fat 0.366g 0.665g 2%
Vitamin E 0.24mg 0.58mg 2%
Vitamin K 0.2µg 2.2µg 2%
Vitamin B3 0.54mg 0.646mg 1%
Net carbs 6.23g 38.42g N/A
Sugar 6.23g 38.42g N/A
Tryptophan 0.039mg 0.371mg 0%
Threonine 0.121mg 1.188mg 0%
Isoleucine 0.131mg 1.592mg 0%
Leucine 0.247mg 2.578mg 0%
Lysine 0.147mg 2.087mg 0%
Methionine 0.062mg 0.66mg 0%
Phenylalanine 0.169mg 1.271mg 0%
Valine 0.202mg 1.762mg 0%
Histidine 0.077mg 0.714mg 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
26% 27% 38% 2% 6%
Protein: 26.32 g
Fats: 26.71 g
Carbs: 38.42 g
Water: 2.47 g
Other: 6.08 g
Contains more FatsFats +25.4%
Contains more WaterWater +1802.4%
Contains more ProteinProtein +690.4%
Contains more CarbsCarbs +152.3%
Contains more OtherOther +533.3%

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
66% 31% 3%
Saturated fat: Sat. Fat 16.742 g
Monounsaturated fat: Mono. Fat 7.924 g
Polyunsaturated fat: Poly. Fat 0.665 g
Contains less Sat. FatSaturated fat -43.6%
Contains more Mono. FatMonounsaturated fat +456.1%
Contains more Poly. FatPolyunsaturated fat +81.7%

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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. Powdered milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173454/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.