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Milk vs. Coconut — In-Depth Nutrition Comparison

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What are the main differences between milk and coconut?

  • Milk is richer in vitamin B12, vitamin B2, calcium, and vitamin D, yet coconut is richer in manganese, copper, fiber, iron, and selenium.
  • 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 Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Nuts, coconut meat, raw types in this comparison.

Infographic

Milk vs Coconut 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.
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%
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%
Contains more CalciumCalcium +792.9%
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%

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.
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%
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%
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%
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%

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more WaterWater +91.4%
Contains more FatsFats +3352.6%
Contains more CarbsCarbs +205.2%
Contains more OtherOther +28%
~equal in Protein ~3.33g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -97.9%
Contains more Mono. FatMonounsaturated fat +414.4%
Contains more Poly. FatPolyunsaturated fat +945.7%

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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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/nutrients
  2. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.