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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, Vitamin A RAE, 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% 12% 0.2% 36% 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 E Vitamin 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%

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nuts, coconut water (liquid from coconuts) Milk
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Nuts, coconut water (liquid from coconuts) Milk Opinion
Calories 19kcal 42kcal Milk
Protein 0.72g 3.37g Milk
Fats 0.2g 0.97g Milk
Vitamin C 2.4mg 0mg Nuts, coconut water (liquid from coconuts)
Net carbs 2.61g 4.99g Milk
Carbs 3.71g 4.99g Milk
Cholesterol 0mg 5mg Nuts, coconut water (liquid from coconuts)
Vitamin D 0IU 48IU Milk
Magnesium 25mg 11mg Nuts, coconut water (liquid from coconuts)
Calcium 24mg 125mg Milk
Potassium 250mg 150mg Nuts, coconut water (liquid from coconuts)
Iron 0.29mg 0.03mg Nuts, coconut water (liquid from coconuts)
Sugar 2.61g 5.2g Nuts, coconut water (liquid from coconuts)
Fiber 1.1g 0g Nuts, coconut water (liquid from coconuts)
Copper 0.04mg 0.01mg Nuts, coconut water (liquid from coconuts)
Zinc 0.1mg 0.42mg Milk
Phosphorus 20mg 95mg Milk
Sodium 105mg 44mg Milk
Vitamin A 0IU 196IU Milk
Vitamin A RAE 0µg 58µg Milk
Vitamin E 0mg 0.01mg Milk
Vitamin D 0µg 1.2µg Milk
Manganese 0.142mg 0.003mg Nuts, coconut water (liquid from coconuts)
Selenium 1µg 3.3µg Milk
Vitamin B1 0.03mg 0.02mg Nuts, coconut water (liquid from coconuts)
Vitamin B2 0.057mg 0.185mg Milk
Vitamin B3 0.08mg 0.093mg Milk
Vitamin B5 0.043mg 0.361mg Milk
Vitamin B6 0.032mg 0.037mg Milk
Vitamin B12 0µg 0.47µg Milk
Vitamin K 0µg 0.1µg Milk
Folate 3µg 5µg Milk
Choline 1.1mg 17.7mg Milk
Saturated Fat 0.176g 0.633g Nuts, coconut water (liquid from coconuts)
Monounsaturated Fat 0.008g 0.277g Milk
Polyunsaturated fat 0.002g 0.035g Milk
Tryptophan 0.008mg 0.043mg Milk
Threonine 0.026mg 0.143mg Milk
Isoleucine 0.028mg 0.174mg Milk
Leucine 0.053mg 0.319mg Milk
Lysine 0.032mg 0.282mg Milk
Methionine 0.013mg 0.088mg Milk
Phenylalanine 0.037mg 0.174mg Milk
Valine 0.044mg 0.22mg Milk
Histidine 0.017mg 0.101mg 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
Nuts, coconut water (liquid from coconuts) Milk
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
3%
Nuts, coconut water (liquid from coconuts)
15%
Milk
Minerals Daily Need Coverage Score
12%
Nuts, coconut water (liquid from coconuts)
14%
Milk

Comparison summary

Which food is lower in Cholesterol?
Nuts, coconut water (liquid from coconuts)
Nuts, coconut water (liquid from coconuts) is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Nuts, coconut water (liquid from coconuts)
Nuts, coconut water (liquid from coconuts) is lower in Sugar (difference - 2.59g)
Which food is lower in Saturated Fat?
Nuts, coconut water (liquid from coconuts)
Nuts, coconut water (liquid from coconuts) is lower in Saturated Fat (difference - 0.457g)
Which food is lower in glycemic index?
Nuts, coconut water (liquid from coconuts)
Nuts, coconut water (liquid from coconuts) is lower in glycemic index (difference - 31)
Which food is cheaper?
Nuts, coconut water (liquid from coconuts)
Nuts, coconut water (liquid from coconuts) is cheaper (difference - $0.6)
Which food contains less Sodium?
Milk
Milk contains less Sodium (difference - 61mg)
Which food is richer in vitamins?
Milk
Milk is relatively richer in vitamins
Which food is richer in minerals?
?
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. 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.