Coconut vs. Milk — In-Depth Nutrition Comparison

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What are the main differences between coconut and milk?

Coconut is richer in manganese, copper, fiber, iron, selenium, and zinc, yet milk is richer in vitamin B12, vitamin B2, and calcium.
Coconut's daily need coverage for saturated fat is 145% higher.
Milk contains less saturated fat.
Milk has a lower glycemic index than coconut.

We used Nuts, coconut meat, raw and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D types in this comparison.

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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.

Coconut

Milk

Contains more MagnesiumMagnesium	+190.9%
Contains more PotassiumPotassium	+137.3%
Contains more IronIron	+8000%
Contains more CopperCopper	+4250%
Contains more ZincZinc	+161.9%
Contains more PhosphorusPhosphorus	+18.9%
Contains less SodiumSodium	-54.5%
Contains more ManganeseManganese	+49900%
Contains more SeleniumSelenium	+206.1%

Contains more CalciumCalcium

+792.9%

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.

Coconut

Milk

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+2300%
Contains more Vitamin B1Vitamin B1	+230%
Contains more Vitamin B3Vitamin B3	+480.6%
Contains more Vitamin B6Vitamin B6	+45.9%
Contains more Vitamin KVitamin K	+100%
Contains more FolateFolate	+420%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+825%
Contains more Vitamin B5Vitamin B5	+20.3%
Contains more Vitamin B12Vitamin B12	+∞%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	29.698g	0.633g	132%
Manganese	1.5mg	0.003mg	65%
Fats	33.49g	0.97g	50%
Copper	0.435mg	0.01mg	47%
Fiber	9g	0g	36%
Iron	2.43mg	0.03mg	30%
Vitamin B12	0µg	0.47µg	20%
Calories	354kcal	42kcal	16%
Vitamin B2	0.02mg	0.185mg	13%
Selenium	10.1µg	3.3µg	12%
Calcium	14mg	125mg	11%
Vitamin D*	0 IU	48 IU	6%
Vitamin D	0µg	1.2µg	6%
Potassium	356mg	150mg	6%
Zinc	1.1mg	0.42mg	6%
Vitamin A	0µg	58µg	6%
Magnesium	32mg	11mg	5%
Folate	26µg	5µg	5%
Vitamin C	3.3mg	0mg	4%
Vitamin B1	0.066mg	0.02mg	4%
Carbs	15.23g	4.99g	3%
Phosphorus	113mg	95mg	3%
Vitamin B3	0.54mg	0.093mg	3%
Monounsaturated fat	1.425g	0.277g	3%
Cholesterol	0mg	5mg	2%
Vitamin E	0.24mg	0.01mg	2%
Polyunsaturated fat	0.366g	0.035g	2%
Sodium	20mg	44mg	1%
Vitamin B5	0.3mg	0.361mg	1%
Vitamin B6	0.054mg	0.037mg	1%
Choline	12.1mg	17.7mg	1%
Protein	3.33g	3.37g	0%
Protein per 100 calories	0.94g	8g	N/A
Calories per 10 g protein	1063kcal	125kcal	N/A
Weight per 100 calories	28g	238g	N/A
Unsaturated / Saturated Fat ratio	0.06	0.49	N/A
Net carbs	6.23g	4.99g	N/A
Sugar	6.23g	5.2g	N/A
Vitamin K	0.2µg	0.1µg	0%
Tryptophan	0.039mg	0.043mg	0%
Threonine	0.121mg	0.143mg	0%
Isoleucine	0.131mg	0.174mg	0%
Leucine	0.247mg	0.319mg	0%
Lysine	0.147mg	0.282mg	0%
Methionine	0.062mg	0.088mg	0%
Phenylalanine	0.169mg	0.174mg	0%
Valine	0.202mg	0.22mg	0%
Histidine	0.077mg	0.101mg	0%
Omega-3 - ALA		0.004g	N/A
Omega-6 - Linoleic acid		0.027g	N/A