Coconut milk vs. Milk — In-Depth Nutrition Comparison

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How are coconut milk and milk different?

Coconut milk is higher in manganese, fats, copper, iron, and fiber; however, milk is richer in vitamin B12, vitamin B2, calcium, and vitamin A.
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).

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Coconut milk

Milk

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%

Contains more CalciumCalcium

+681.3%

~equal in Phosphorus ~95mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Coconut milk

Milk

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%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+∞%
Contains more Vitamin B5Vitamin B5	+97.3%
Contains more Vitamin B6Vitamin B6	+12.1%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	21.14g	0.633g	93%
Manganese	0.916mg	0.003mg	40%
Fats	23.84g	0.97g	35%
Copper	0.266mg	0.01mg	28%
Iron	1.64mg	0.03mg	20%
Vitamin B12	0µg	0.47µg	20%
Vitamin B2	0mg	0.185mg	14%
Calcium	16mg	125mg	11%
Calories	230kcal	42kcal	9%
Fiber	2.2g	0g	9%
Vitamin D*	0 IU	48 IU	6%
Vitamin D	0µg	1.2µg	6%
Magnesium	37mg	11mg	6%
Vitamin A	0µg	58µg	6%
Selenium	6.2µg	3.3µg	5%
Vitamin B3	0.76mg	0.093mg	4%
Vitamin B5	0.183mg	0.361mg	4%
Vitamin C	2.8mg	0mg	3%
Potassium	263mg	150mg	3%
Folate	16µg	5µg	3%
Protein	2.29g	3.37g	2%
Cholesterol	0mg	5mg	2%
Zinc	0.67mg	0.42mg	2%
Choline	8.5mg	17.7mg	2%
Monounsaturated fat	1.014g	0.277g	2%
Polyunsaturated fat	0.261g	0.035g	2%
Phosphorus	100mg	95mg	1%
Sodium	15mg	44mg	1%
Vitamin E	0.15mg	0.01mg	1%
Vitamin B1	0.026mg	0.02mg	1%
Protein per 100 calories	1g	8g	N/A
Calories per 10 g protein	1004kcal	125kcal	N/A
Weight per 100 calories	43g	238g	N/A
Unsaturated / Saturated Fat ratio	0.06	0.49	N/A
Net carbs	3.34g	4.99g	N/A
Carbs	5.54g	4.99g	0%
Sugar	3.34g	5.2g	N/A
Vitamin B6	0.033mg	0.037mg	0%
Vitamin K	0.1µg	0.1µg	0%
Tryptophan	0.027mg	0.043mg	0%
Threonine	0.083mg	0.143mg	0%
Isoleucine	0.09mg	0.174mg	0%
Leucine	0.17mg	0.319mg	0%
Lysine	0.101mg	0.282mg	0%
Methionine	0.043mg	0.088mg	0%
Phenylalanine	0.116mg	0.174mg	0%
Valine	0.139mg	0.22mg	0%
Histidine	0.053mg	0.101mg	0%
Omega-3 (ALA)		0.004g	0%
Omega-6 (Linoleic acid)		0.027g	0%