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  6. Whey vs. Coconut milk

Whey vs. Coconut milk — In-Depth Nutrition Comparison

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Differences between whey and coconut milk

  • Whey has more vitamin B2 and vitamin B12, while coconut milk has more manganese, copper, iron, fiber, selenium, phosphorus, and magnesium.
  • Coconut milk's daily need coverage for saturated fat is 105% higher.
  • The amount of saturated fat in whey is lower.
  • Whey has a lower glycemic index. The glycemic index of whey is 43, while the glycemic index of coconut milk is 97.

The food types used in this comparison are Whey, sweet, fluid and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Whey 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.
Whey
Whey
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
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 +193.8%
Contains more MagnesiumMagnesium +362.5%
Contains more PotassiumPotassium +63.4%
Contains more IronIron +2633.3%
Contains more CopperCopper +6550%
Contains more ZincZinc +415.4%
Contains more PhosphorusPhosphorus +117.4%
Contains less SodiumSodium -72.2%
Contains more ManganeseManganese +91500%
Contains more SeleniumSelenium +226.3%

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.
Whey
Whey
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
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 B1Vitamin B1 +38.5%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +109.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +88.2%
Contains more Vitamin CVitamin C +2700%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +927%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1500%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.033mg

All nutrients comparison - raw data values

Nutrient Whey Coconut milk DV% diff.
Saturated fat 0.23g 21.14g 95%
Manganese 0.001mg 0.916mg 40%
Fats 0.36g 23.84g 36%
Copper 0.004mg 0.266mg 29%
Iron 0.06mg 1.64mg 20%
Vitamin B2 0.158mg 0mg 12%
Vitamin B12 0.28µg 0µg 12%
Calories 27kcal 230kcal 10%
Fiber 0g 2.2g 9%
Phosphorus 46mg 100mg 8%
Selenium 1.9µg 6.2µg 8%
Magnesium 8mg 37mg 7%
Zinc 0.13mg 0.67mg 5%
Vitamin B5 0.383mg 0.183mg 4%
Folate 1µg 16µg 4%
Vitamin B3 0.074mg 0.76mg 4%
Potassium 161mg 263mg 3%
Calcium 47mg 16mg 3%
Protein 0.85g 2.29g 3%
Vitamin C 0.1mg 2.8mg 3%
Sodium 54mg 15mg 2%
Monounsaturated fat 0.1g 1.014g 2%
Polyunsaturated fat 0.011g 0.261g 2%
Choline 16mg 8.5mg 1%
Vitamin B1 0.036mg 0.026mg 1%
Vitamin E 0mg 0.15mg 1%
Cholesterol 2mg 0mg 1%
Carbs 5.14g 5.54g 0%
Net carbs 5.14g 3.34g N/A
Sugar 5.14g 3.34g N/A
Vitamin A 3µg 0µg 0%
Vitamin B6 0.031mg 0.033mg 0%
Vitamin K 0µg 0.1µg 0%
Tryptophan 0.013mg 0.027mg 0%
Threonine 0.054mg 0.083mg 0%
Isoleucine 0.047mg 0.09mg 0%
Leucine 0.078mg 0.17mg 0%
Lysine 0.068mg 0.101mg 0%
Methionine 0.016mg 0.043mg 0%
Phenylalanine 0.027mg 0.116mg 0%
Valine 0.046mg 0.139mg 0%
Histidine 0.016mg 0.053mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
Whey
1
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 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 WaterWater +37.7%
Contains more ProteinProtein +169.4%
Contains more FatsFats +6522.2%
Contains more OtherOther +34%
~equal in Carbs ~5.54g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 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 -98.9%
Contains more Mono. FatMonounsaturated fat +914%
Contains more Poly. FatPolyunsaturated fat +2272.7%

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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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.