Milk vs. Coconut
Nutrition comparison of Milk and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and coconut:
- Coconut is a great source of iron.
- Coconut is an excellent source of dietary fiber and potassium.
- Milk has 68% less carbohydrates than coconut.
- Milk has more riboflavin and Vitamin B12, however, coconut contains more niacin and folate.
- Milk is an excellent source of calcium.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut is high in calories and milk has 86% less calories than coconut - coconut has 354 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, milk is much heavier in protein, much heavier in carbs and much lighter in fat compared to coconut per calorie. Milk has a macronutrient ratio of 27:38:35 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Coconut | |
|---|---|---|
| Protein | 27% | 4% |
| Carbohydrates | 38% | 16% |
| Fat | 35% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Milk has 68% less carbohydrates than coconut - coconut has 15.2g of total carbs per 100 grams and milk has 4.8g of carbohydrates.
The carbs in coconut are made of 59% dietary fiber and 41% sugar, whereas the carbs in milk comprise of 100% sugar.
dietary fiber
Coconut is an excellent source of dietary fiber and it has more dietary fiber than milk - coconut has 9g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Coconut and milk contain similar amounts of sugar - coconut has 6.2g of sugar per 100 grams and milk has 5.1g of sugar.
Protein
protein
Coconut and milk contain similar amounts of protein - coconut has 3.3g of protein per 100 grams and milk has 3.3g of protein.
Fat
saturated fat
Coconut is high in saturated fat and milk has 96% less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
trans fat
Both milk and coconut are low in trans fat - milk has 0.09g of trans fat per 100 grams and coconut does not contain significant amounts.
cholesterol
Both milk and coconut are low in cholesterol - milk has 8mg of cholesterol per 100 grams and coconut does not contain significant amounts.
Vitamins
Vitamin C
Coconut has 15 times more Vitamin C than milk - coconut has 3.3mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.
Vitamin A
Milk has more Vitamin A than coconut - milk has 55ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin D
Milk has more Vitamin D than coconut - milk has 49iu of Vitamin D per 100 grams and coconut does not contain significant amounts.
Vitamin E
Coconut and milk contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.
Vitamin K
Coconut and milk contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.
The B Vitamins
Milk has more riboflavin and Vitamin B12, however, coconut contains more niacin and folate. Both milk and coconut contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Milk | Coconut | |
|---|---|---|
| Thiamin | 0.039 MG | 0.066 MG |
| Riboflavin | 0.185 MG | 0.02 MG |
| Niacin | 0.092 MG | 0.54 MG |
| Pantothenic acid | 0.356 MG | 0.3 MG |
| Vitamin B6 | 0.038 MG | 0.054 MG |
| Folate | 5 UG | 26 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Milk is an excellent source of calcium and it has 757% more calcium than coconut - coconut has 14mg of calcium per 100 grams and milk has 120mg of calcium.
iron
Coconut is a great source of iron and it has 120 times more iron than milk - coconut has 2.4mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
Coconut is an excellent source of potassium and it has 154% more potassium than milk - coconut has 356mg of potassium per 100 grams and milk has 140mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut has more linoleic acid than milk per 100 grams.
| Milk | Coconut | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.062 G | 0.366 G |
| Total | 0.066 G | 0.366 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Milk g
()
|
Daily Values (%) |
Coconut g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does coconut or milk contain more calories in 100 grams?Coconut is high in calories and milk has 90% less calories than coconut - coconut has 354 calories in 100g and milk has 50 calories.
Does coconut or milk have more carbohydrates?
By weight, milk has 70% fewer carbohydrates than coconut - coconut has 15.2g of carbs for 100g and milk has 4.8g of carbohydrates. the carbs in coconut are made of 60% dietary fiber and 40% sugar, whereas the carbs in milk comprise of 100% sugar.
Does coconut or milk contain more calcium?
Milk is a rich source of calcium and it has 760% more calcium than coconut - coconut has 14mg of calcium in 100 grams and milk has 120mg of calcium.
Does coconut or milk contain more potassium?
Coconut is a rich source of potassium and it has 150% more potassium than milk - coconut has 356mg of potassium in 100 grams and milk has 140mg of potassium.