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.
Detailed nutritional comparison of whole milk and coconut is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Whole Milk src
Image of Coconut src

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 21:31:48 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Milk Coconut
Protein 21% 4%
Carbohydrates 31% 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Whole Milk or Coconut .

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 100g

( 100 g )
Daily Values (%)

Coconut 100g

( 100 g )
61KCAL 3%
calories 480%
354KCAL 18%
4.8G 2%
carbohydrates 212%
15G 6%
dietary fiber >999%
9G 36%
5.1G sugar 22% 6.2G
3.3G 5%
total fat 900%
33G 52%
1.9G 10%
saturated fat >999%
30G 165%
0.81G monounsaturated fat 73% 1.4G
0.2G polyunsaturated fat 85% 0.37G
10MG >999% cholesterol
43MG 3%
115% sodium
20MG 1%
Vitamins and Minerals
46UG 7%
>999% Vitamin A
Vitamin C >999%
3.3MG 4%
51IU 10%
>999% Vitamin D
113MG 11%
707% calcium
14MG 1%
0.03MG 0.2%
iron >999%
2.4MG 14%
10MG 3%
magnesium 220%
32MG 10%
132MG 6%
potassium 170%
356MG 16%
0.05MG 4%
thiamin (Vit B1) 40%
0.07MG 6%
0.17MG 15%
746% riboflavin (Vit B2)
0.02MG 2%
0.09MG 1%
niacin (Vit B3) 499%
0.54MG 4%
0.04MG 3%
Vitamin B6 25%
0.05MG 4%
0.37MG 8%
23% pantothenic acid (Vit B5)
0.3MG 6%
5UG 1%
folate (Vit B9) 420%
26UG 7%
0.45UG 19%
>999% Vitamin B12
0.07MG 1%
Vitamin E 243%
0.24MG 2%
0.3UG 0.3%
50% Vitamin K
0.2UG 0.2%
3.2G 6%
protein 3%
3.3G 7%
14MG 3%
17% choline
12MG 3%
0.03MG 2%
copper >999%
0.44MG 36%
0MG 0.2%
manganese >999%
1.5MG 83%
84MG 12%
phosphorus 35%
113MG 16%
3.7UG 7%
selenium 170%
10UG 18%
0.37MG 5%
zinc 197%
1.1MG 14%
88G 87% Water 47G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, biotin (Vit B7), trans fat.

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.