Whole Milk vs. Coconut
Nutrition comparison of Whole Milk and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole milk
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and coconut:
- Coconut is a great source of iron.
- Coconut is an excellent source of dietary fiber and potassium.
- Whole milk has 68% less carbohydrates than coconut.
- Whole milk has more riboflavin and Vitamin B12, however, coconut contains more niacin and folate.
- Whole milk has signficantly more Vitamin D than coconut.
- Whole milk is an excellent source of calcium.
USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added 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 whole milk has 83% less calories than coconut - coconut has 354 calories per 100 grams and whole milk has 61 calories.
For macronutrient ratios, whole milk is heavier in protein, heavier in carbs and much lighter in fat compared to coconut per calorie. Whole milk has a macronutrient ratio of 21:32:48 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Coconut | |
|---|---|---|
| Protein | 21% | 4% |
| Carbohydrates | 32% | 16% |
| Fat | 48% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Whole milk has 68% less carbohydrates than coconut - coconut has 15.2g of total carbs per 100 grams and whole milk has 4.8g of carbohydrates.
The carbs in coconut are made of 59% dietary fiber and 41% sugar, whereas the carbs in whole milk comprise of 100% sugar.
dietary fiber
Coconut is an excellent source of dietary fiber and it has more dietary fiber than whole milk - coconut has 9g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Coconut and whole milk contain similar amounts of sugar - coconut has 6.2g of sugar per 100 grams and whole milk has 5.1g of sugar.
Protein
protein
Coconut and whole milk contain similar amounts of protein - coconut has 3.3g of protein per 100 grams and whole milk has 3.2g of protein.
Fat
saturated fat
Coconut is high in saturated fat and whole milk has 94% less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.
cholesterol
Coconut has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and coconut does not contain significant amounts.
Vitamins
Vitamin C
Coconut has more Vitamin C than whole milk - coconut has 3.3mg of Vitamin C per 100 grams and whole milk does not contain significant amounts.
Vitamin A
Whole milk has more Vitamin A than coconut - whole milk has 46ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin D
Whole milk has signficantly more Vitamin D than coconut - whole milk has 51iu of Vitamin D per 100 grams and coconut does not contain significant amounts.
Vitamin E
Coconut and whole milk contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and whole milk has 0.07mg of Vitamin E.
Vitamin K
Coconut and whole milk contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and whole milk has 0.3ug of Vitamin K.
The B Vitamins
Whole milk has more riboflavin and Vitamin B12, however, coconut contains more niacin and folate. Both whole milk and coconut contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Whole Milk | Coconut | |
|---|---|---|
| Thiamin | 0.046 MG | 0.066 MG |
| Riboflavin | 0.169 MG | 0.02 MG |
| Niacin | 0.089 MG | 0.54 MG |
| Pantothenic acid | 0.373 MG | 0.3 MG |
| Vitamin B6 | 0.036 MG | 0.054 MG |
| Folate | 5 UG | 26 UG |
| Vitamin B12 | 0.45 UG | ~ |
Minerals
calcium
Whole milk is an excellent source of calcium and it has 707% more calcium than coconut - coconut has 14mg of calcium per 100 grams and whole milk has 113mg of calcium.
iron
Coconut is a great source of iron and it has 80 times more iron than whole milk - coconut has 2.4mg of iron per 100 grams and whole milk has 0.03mg of iron.
potassium
Coconut is an excellent source of potassium and it has 170% more potassium than whole milk - coconut has 356mg of potassium per 100 grams and whole milk has 132mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut has more linoleic acid than whole milk per 100 grams.
| Whole Milk | Coconut | |
|---|---|---|
| linoleic acid | 0.12 G | 0.366 G |
| Total | 0.12 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.
Note: The specific food items compared are: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Coconut (Nuts, coconut meat, raw) .
Whole 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 whole milk contain more calories in 100 grams?Coconut is high in calories and whole milk has 80% less calories than coconut - coconut has 354 calories in 100g and whole milk has 61 calories.
Does coconut or whole milk have more carbohydrates?
By weight, whole milk has 70% fewer carbohydrates than coconut - coconut has 15.2g of carbs for 100g and whole milk has 4.8g of carbohydrates. the carbs in coconut are made of 60% dietary fiber and 40% sugar, whereas the carbs in whole milk comprise of 100% sugar.
Does coconut or whole milk contain more calcium?
Whole milk is a rich source of calcium and it has 710% more calcium than coconut - coconut has 14mg of calcium in 100 grams and whole milk has 113mg of calcium.
Does coconut or whole milk contain more potassium?
Coconut is a rich source of potassium and it has 170% more potassium than whole milk - coconut has 356mg of potassium in 100 grams and whole milk has 132mg of potassium.