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  6. Milk vs. Coconut milk

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, Vitamin D, and Vitamin A RAE, however, Coconut milk is richer in Manganese, Copper, Iron, and Fiber.
  • Daily need coverage for Saturated Fat from Coconut milk is 103% higher.
  • Milk has less Saturated Fat.

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% 12% 0.2% 36% 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 E Vitamin 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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Milk Coconut milk
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Milk Coconut milk Opinion
Calories 42kcal 230kcal Coconut milk
Protein 3.37g 2.29g Milk
Fats 0.97g 23.84g Coconut milk
Vitamin C 0mg 2.8mg Coconut milk
Net carbs 4.99g 3.34g Milk
Carbs 4.99g 5.54g Coconut milk
Cholesterol 5mg 0mg Coconut milk
Vitamin D 48IU 0IU Milk
Magnesium 11mg 37mg Coconut milk
Calcium 125mg 16mg Milk
Potassium 150mg 263mg Coconut milk
Iron 0.03mg 1.64mg Coconut milk
Sugar 5.2g 3.34g Coconut milk
Fiber 0g 2.2g Coconut milk
Copper 0.01mg 0.266mg Coconut milk
Zinc 0.42mg 0.67mg Coconut milk
Phosphorus 95mg 100mg Coconut milk
Sodium 44mg 15mg Coconut milk
Vitamin A 196IU 0IU Milk
Vitamin A RAE 58µg 0µg Milk
Vitamin E 0.01mg 0.15mg Coconut milk
Vitamin D 1.2µg 0µg Milk
Manganese 0.003mg 0.916mg Coconut milk
Selenium 3.3µg 6.2µg Coconut milk
Vitamin B1 0.02mg 0.026mg Coconut milk
Vitamin B2 0.185mg 0mg Milk
Vitamin B3 0.093mg 0.76mg Coconut milk
Vitamin B5 0.361mg 0.183mg Milk
Vitamin B6 0.037mg 0.033mg Milk
Vitamin B12 0.47µg 0µg Milk
Vitamin K 0.1µg 0.1µg
Folate 5µg 16µg Coconut milk
Choline 17.7mg 8.5mg Milk
Saturated Fat 0.633g 21.14g Milk
Monounsaturated Fat 0.277g 1.014g Coconut milk
Polyunsaturated fat 0.035g 0.261g Coconut milk
Tryptophan 0.043mg 0.027mg Milk
Threonine 0.143mg 0.083mg Milk
Isoleucine 0.174mg 0.09mg Milk
Leucine 0.319mg 0.17mg Milk
Lysine 0.282mg 0.101mg Milk
Methionine 0.088mg 0.043mg Milk
Phenylalanine 0.174mg 0.116mg Milk
Valine 0.22mg 0.139mg Milk
Histidine 0.101mg 0.053mg Milk
Omega-3 - ALA 0.004g Milk
Omega-6 - Linoleic acid 0.027g Milk

Which food is preferable for your diet?

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

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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
15%
Milk
5%
Coconut milk
Minerals Daily Need Coverage Score
14%
Milk
42%
Coconut milk

Comparison summary

Which food is lower in Saturated Fat?
Milk
Milk is lower in Saturated Fat (difference - 20.507g)
Which food is lower in glycemic index?
Milk
Milk is lower in glycemic index (difference - 66)
Which food is cheaper?
Milk
Milk is cheaper (difference - $3.4)
Which food is lower in Cholesterol?
Coconut milk
Coconut milk is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Coconut milk
Coconut milk is lower in Sugar (difference - 1.86g)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 29mg)
Which food is richer in minerals?
Coconut milk
Coconut milk 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. 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.