Whole Milk vs. Coconut Oil
Nutrition comparison of Whole Milk and Coconut Oil
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 oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and coconut oil:
- Whole milk has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Whole milk has signficantly more Vitamin D than coconut oil.
- 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 Oil (Oil, coconut) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut oil is high in calories and whole milk has 93% less calories than coconut oil - whole milk has 61 calories per 100 grams and coconut oil has 892 calories.
For macronutrient ratios, whole milk is much heavier in protein, much heavier in carbs and much lighter in fat compared to coconut oil per calorie. Whole milk has a macronutrient ratio of 21:32:48 and for coconut oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Coconut Oil | |
|---|---|---|
| Protein | 21% | ~ |
| Carbohydrates | 32% | ~ |
| Fat | 48% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole milk and coconut oil are low in carbohydrates - whole milk has 4.8g of total carbs per 100 grams and coconut oil does not contain significant amounts.
sugar
Coconut oil has less sugar than whole milk - whole milk has 5.1g of sugar per 100 grams and coconut oil does not contain significant amounts.
Protein
protein
Whole milk has more protein than coconut oil - whole milk has 3.2g of protein per 100 grams and coconut oil does not contain significant amounts.
Fat
saturated fat
Coconut oil is high in saturated fat and whole milk has 98% less saturated fat than coconut oil - whole milk has 1.9g of saturated fat per 100 grams and coconut oil has 82.5g of saturated fat.
trans fat
Both coconut oil and whole milk are low in trans fat - coconut oil has 0.03g of trans fat per 100 grams and whole milk does not contain significant amounts.
cholesterol
Coconut oil has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and coconut oil does not contain significant amounts.
Vitamins
Vitamin A
Whole milk has more Vitamin A than coconut oil - whole milk has 46ug of Vitamin A per 100 grams and coconut oil does not contain significant amounts.
Vitamin D
Whole milk has signficantly more Vitamin D than coconut oil - whole milk has 51iu of Vitamin D per 100 grams and coconut oil does not contain significant amounts.
Vitamin E
Whole milk and coconut oil contain similar amounts of Vitamin E - whole milk has 0.07mg of Vitamin E per 100 grams and coconut oil has 0.11mg of Vitamin E.
Vitamin K
Whole milk and coconut oil contain similar amounts of Vitamin K - whole milk has 0.3ug of Vitamin K per 100 grams and coconut oil has 0.6ug of Vitamin K.
The B Vitamins
Whole milk has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Whole Milk | Coconut Oil | |
|---|---|---|
| Thiamin | 0.046 MG | ~ |
| Riboflavin | 0.169 MG | ~ |
| Niacin | 0.089 MG | ~ |
| Pantothenic acid | 0.373 MG | ~ |
| Vitamin B6 | 0.036 MG | ~ |
| Folate | 5 UG | ~ |
| Vitamin B12 | 0.45 UG | ~ |
Minerals
calcium
Whole milk is an excellent source of calcium and it has 112 times more calcium than coconut oil - whole milk has 113mg of calcium per 100 grams and coconut oil has 1mg of calcium.
iron
Whole milk and coconut oil contain similar amounts of iron - whole milk has 0.03mg of iron per 100 grams and coconut oil has 0.05mg of iron.
potassium
Whole milk has more potassium than coconut oil - whole milk has 132mg of potassium per 100 grams and coconut oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole milk has more alpha linoleic acid (ALA) than coconut oil per 100 grams.
| Whole Milk | Coconut Oil | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.019 G |
| Total | 0.075 G | 0.019 G |
omega 6s
Comparing omega-6 fatty acids, coconut oil has more linoleic acid than whole milk per 100 grams.
| Whole Milk | Coconut Oil | |
|---|---|---|
| linoleic acid | 0.12 G | 1.683 G |
| other omega 6 | ~ | 0.076 G |
| Total | 0.12 G | 1.759 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 Oil (Oil, coconut) .
Whole Milk g
()
|
Daily Values (%) |
Coconut Oil 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 whole milk or coconut oil contain more calories in 100 grams?Coconut oil is high in calories and whole milk has 90% less calories than coconut oil - whole milk has 61 calories in 100g and coconut oil has 892 calories.
Does whole milk or coconut oil have more carbohydrates?
By weight, both whole milk and coconut oil are low in carbohydrates - whole milk has 4.8g of carbs for 100g and coconut oil has no carbs..
Does whole milk or coconut oil contain more calcium?
Whole milk is a rich source of calcium and it has 112 times more calcium than coconut oil - whole milk has 113mg of calcium in 100 grams and coconut oil has 1mg of calcium.