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  6. Nuts, coconut water (liquid from coconuts) vs. Milk

Nuts, coconut water (liquid from coconuts) vs. Milk — In-Depth Nutrition Comparison

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Differences between nuts, coconut water (liquid from coconuts) and milk

  • Nuts, coconut water (liquid from coconuts) has more manganese, while milk has more vitamin B12, phosphorus, calcium, vitamin B2, vitamin D, and vitamin B5.
  • Milk's daily need coverage for vitamin B12 is 20% higher.

The food types used in this comparison are Nuts, coconut water (liquid from coconuts) and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.

Infographic

Nuts, coconut water (liquid from coconuts) 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 7.2% 22% 11% 13% 2.7% 8.6% 14% 19% 5.5%
Milk
Milk
5
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%
Contains more MagnesiumMagnesium +127.3%
Contains more PotassiumPotassium +66.7%
Contains more IronIron +866.7%
Contains more CopperCopper +300%
Contains more ManganeseManganese +4633.3%
Contains more CalciumCalcium +420.8%
Contains more ZincZinc +320%
Contains more PhosphorusPhosphorus +375%
Contains less SodiumSodium -58.1%
Contains more SeleniumSelenium +230%

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 8% 0% 0% 0% 7.5% 13% 1.5% 2.6% 7.4% 0% 0% 2.3% 0.6%
Milk
Milk
11
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +224.6%
Contains more Vitamin B3Vitamin B3 +16.3%
Contains more Vitamin B5Vitamin B5 +739.5%
Contains more Vitamin B6Vitamin B6 +15.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +66.7%
Contains more CholineCholine +1509.1%

All nutrients comparison - raw data values

Nutrient Nuts, coconut water (liquid from coconuts) Milk DV% diff.
Vitamin B12 0µg 0.47µg 20%
Phosphorus 20mg 95mg 11%
Vitamin B2 0.057mg 0.185mg 10%
Calcium 24mg 125mg 10%
Vitamin D 0µg 1.2µg 6%
Vitamin A 0µg 58µg 6%
Vitamin B5 0.043mg 0.361mg 6%
Manganese 0.142mg 0.003mg 6%
Vitamin D 0IU 48IU 6%
Protein 0.72g 3.37g 5%
Selenium 1µg 3.3µg 4%
Fiber 1.1g 0g 4%
Magnesium 25mg 11mg 3%
Potassium 250mg 150mg 3%
Copper 0.04mg 0.01mg 3%
Zinc 0.1mg 0.42mg 3%
Choline 1.1mg 17.7mg 3%
Sodium 105mg 44mg 3%
Vitamin C 2.4mg 0mg 3%
Iron 0.29mg 0.03mg 3%
Cholesterol 0mg 5mg 2%
Saturated fat 0.176g 0.633g 2%
Calories 19kcal 42kcal 1%
Monounsaturated fat 0.008g 0.277g 1%
Folate 3µg 5µg 1%
Vitamin B1 0.03mg 0.02mg 1%
Fats 0.2g 0.97g 1%
Net carbs 2.61g 4.99g N/A
Carbs 3.71g 4.99g 0%
Sugar 2.61g 5.2g N/A
Vitamin E 0mg 0.01mg 0%
Vitamin B3 0.08mg 0.093mg 0%
Vitamin B6 0.032mg 0.037mg 0%
Vitamin K 0µg 0.1µg 0%
Polyunsaturated fat 0.002g 0.035g 0%
Tryptophan 0.008mg 0.043mg 0%
Threonine 0.026mg 0.143mg 0%
Isoleucine 0.028mg 0.174mg 0%
Leucine 0.053mg 0.319mg 0%
Lysine 0.032mg 0.282mg 0%
Methionine 0.013mg 0.088mg 0%
Phenylalanine 0.037mg 0.174mg 0%
Valine 0.044mg 0.22mg 0%
Histidine 0.017mg 0.101mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 95%
Protein: 0.72 g
Fats: 0.2 g
Carbs: 3.71 g
Water: 94.99 g
Other: 0.38 g
Milk
Milk
4
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 ProteinProtein +368.1%
Contains more FatsFats +385%
Contains more CarbsCarbs +34.5%
Contains more OtherOther +97.4%
~equal in Water ~89.92g

Fat Type Comparison

Fat type breakdown side-by-side comparison
95% 4%
Saturated fat: Sat. Fat 0.176 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.002 g
Milk
Milk
2
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains less Sat. FatSaturated fat -72.2%
Contains more Mono. FatMonounsaturated fat +3362.5%
Contains more Poly. FatPolyunsaturated fat +1650%

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. Nuts, coconut water (liquid from coconuts) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170174/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.