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Milk vs. Coconut milk — In-Depth Nutrition Comparison

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How are milk and coconut milk different?

  • Milk is higher in vitamin B12, vitamin B2, calcium, and vitamin D; however, coconut milk is richer in manganese, copper, iron, fiber, and magnesium.
  • Daily need coverage for saturated fat for coconut milk is 103% higher.
  • Milk has less saturated fat.
  • Milk has a lower glycemic index (31) than coconut milk (97).

Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Nuts, coconut milk, raw (liquid expressed from grated meat and water) are the varieties used in this article.

Infographic

Milk vs Coconut 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.
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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more CalciumCalcium +681.3%
Contains more MagnesiumMagnesium +236.4%
Contains more PotassiumPotassium +75.3%
Contains more IronIron +5366.7%
Contains more CopperCopper +2560%
Contains more ZincZinc +59.5%
Contains less SodiumSodium -65.9%
Contains more ManganeseManganese +30433.3%
Contains more SeleniumSelenium +87.9%
~equal in Phosphorus ~100mg

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
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 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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +97.3%
Contains more Vitamin B6Vitamin B6 +12.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +108.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1400%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B3Vitamin B3 +717.2%
Contains more FolateFolate +220%
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Milk Coconut milk DV% diff.
Saturated fat 0.633g 21.14g 93%
Manganese 0.003mg 0.916mg 40%
Fats 0.97g 23.84g 35%
Copper 0.01mg 0.266mg 28%
Vitamin B12 0.47µg 0µg 20%
Iron 0.03mg 1.64mg 20%
Vitamin B2 0.185mg 0mg 14%
Calcium 125mg 16mg 11%
Calories 42kcal 230kcal 9%
Fiber 0g 2.2g 9%
Magnesium 11mg 37mg 6%
Vitamin D 48IU 0IU 6%
Vitamin A 58µg 0µg 6%
Vitamin D 1.2µg 0µg 6%
Selenium 3.3µg 6.2µg 5%
Vitamin B5 0.361mg 0.183mg 4%
Vitamin B3 0.093mg 0.76mg 4%
Potassium 150mg 263mg 3%
Folate 5µg 16µg 3%
Vitamin C 0mg 2.8mg 3%
Cholesterol 5mg 0mg 2%
Zinc 0.42mg 0.67mg 2%
Choline 17.7mg 8.5mg 2%
Monounsaturated fat 0.277g 1.014g 2%
Polyunsaturated fat 0.035g 0.261g 2%
Protein 3.37g 2.29g 2%
Vitamin B1 0.02mg 0.026mg 1%
Vitamin E 0.01mg 0.15mg 1%
Sodium 44mg 15mg 1%
Phosphorus 95mg 100mg 1%
Carbs 4.99g 5.54g 0%
Net carbs 4.99g 3.34g N/A
Sugar 5.2g 3.34g N/A
Vitamin B6 0.037mg 0.033mg 0%
Vitamin K 0.1µg 0.1µg 0%
Tryptophan 0.043mg 0.027mg 0%
Threonine 0.143mg 0.083mg 0%
Isoleucine 0.174mg 0.09mg 0%
Leucine 0.319mg 0.17mg 0%
Lysine 0.282mg 0.101mg 0%
Methionine 0.088mg 0.043mg 0%
Phenylalanine 0.174mg 0.116mg 0%
Valine 0.22mg 0.139mg 0%
Histidine 0.101mg 0.053mg 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
3
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more ProteinProtein +47.2%
Contains more WaterWater +33%
Contains more FatsFats +2357.7%
Contains more CarbsCarbs +11%
~equal in Other ~0.71g

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 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -97%
Contains more Mono. FatMonounsaturated fat +266.1%
Contains more Poly. FatPolyunsaturated fat +645.7%

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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 milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.