Skim Milk vs. Coconut
Nutrition comparison of Skim Milk and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
skim milk
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in skim milk and coconut:
- Coconut is a great source of iron.
- Coconut is an excellent source of dietary fiber and potassium.
- Skim milk has 67% less carbohydrates than coconut.
- Skim milk has more riboflavin and Vitamin B12, however, coconut contains more niacin and folate.
- Skim milk is an excellent source of calcium.
USDA sources for nutritional information: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) 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 skim milk has 90% less calories than coconut - coconut has 354 calories per 100 grams and skim milk has 34 calories.
For macronutrient ratios, skim milk is much heavier in protein, much heavier in carbs and much lighter in fat compared to coconut per calorie. Skim milk has a macronutrient ratio of 40:58:2 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Skim Milk | Coconut | |
|---|---|---|
| Protein | 40% | 4% |
| Carbohydrates | 58% | 16% |
| Fat | 2% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Skim milk has 67% less carbohydrates than coconut - coconut has 15.2g of total carbs per 100 grams and skim milk has 5g of carbohydrates.
The carbs in coconut are made of 59% dietary fiber and 41% sugar, whereas the carbs in skim milk comprise of 100% sugar.
dietary fiber
Coconut is an excellent source of dietary fiber and it has more dietary fiber than skim milk - coconut has 9g of dietary fiber per 100 grams and skim milk does not contain significant amounts.
sugar
Coconut and skim milk contain similar amounts of sugar - coconut has 6.2g of sugar per 100 grams and skim milk has 5.1g of sugar.
Protein
protein
Coconut and skim milk contain similar amounts of protein - coconut has 3.3g of protein per 100 grams and skim milk has 3.4g of protein.
Fat
saturated fat
Coconut is high in saturated fat and skim milk has 100% less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and skim milk has 0.06g of saturated fat.
cholesterol
Both skim milk and coconut are low in cholesterol - skim milk has 2mg of cholesterol per 100 grams and coconut does not contain significant amounts.
Vitamins
Vitamin C
Coconut has more Vitamin C than skim milk - coconut has 3.3mg of Vitamin C per 100 grams and skim milk does not contain significant amounts.
Vitamin A
Skim milk has more Vitamin A than coconut - skim milk has 61ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin D
Skim milk has more Vitamin D than coconut - skim milk has 47iu of Vitamin D per 100 grams and coconut does not contain significant amounts.
Vitamin E
Coconut and skim milk contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and skim milk has 0.01mg of Vitamin E.
Vitamin K
Coconut and skim milk contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and skim milk does not contain significant amounts.
The B Vitamins
Skim milk has more riboflavin and Vitamin B12, however, coconut contains more niacin and folate. Both skim milk and coconut contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Skim Milk | Coconut | |
|---|---|---|
| Thiamin | 0.045 MG | 0.066 MG |
| Riboflavin | 0.182 MG | 0.02 MG |
| Niacin | 0.094 MG | 0.54 MG |
| Pantothenic acid | 0.357 MG | 0.3 MG |
| Vitamin B6 | 0.037 MG | 0.054 MG |
| Folate | 5 UG | 26 UG |
| Vitamin B12 | 0.5 UG | ~ |
Minerals
calcium
Skim milk is an excellent source of calcium and it has 771% more calcium than coconut - coconut has 14mg of calcium per 100 grams and skim milk has 122mg of calcium.
iron
Coconut is a great source of iron and it has 80 times more iron than skim milk - coconut has 2.4mg of iron per 100 grams and skim milk has 0.03mg of iron.
potassium
Coconut is an excellent source of potassium and it has 128% more potassium than skim milk - coconut has 356mg of potassium per 100 grams and skim milk has 156mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut has more linoleic acid than skim milk per 100 grams.
| Skim Milk | Coconut | |
|---|---|---|
| linoleic acid | 0.002 G | 0.366 G |
| Total | 0.002 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.
Skim 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 skim milk contain more calories in 100 grams?Coconut is high in calories and skim milk has 90% less calories than coconut - coconut has 354 calories in 100g and skim milk has 34 calories.
Is coconut or skim milk better for protein?
Coconut and skim milk contain similar amounts of protein - coconut has 3.3g of protein per 100 grams and skim milk has 3.4g of protein.
Does coconut or skim milk have more carbohydrates?
By weight, skim milk has 70% fewer carbohydrates than coconut - coconut has 15.2g of carbs for 100g and skim milk has 5g of carbohydrates. the carbs in coconut are made of 60% dietary fiber and 40% sugar, whereas the carbs in skim milk comprise of 100% sugar.
Does coconut or skim milk contain more calcium?
Skim milk is a rich source of calcium and it has 770% more calcium than coconut - coconut has 14mg of calcium in 100 grams and skim milk has 122mg of calcium.
Does coconut or skim milk contain more potassium?
Coconut is a rich source of potassium and it has 130% more potassium than skim milk - coconut has 356mg of potassium in 100 grams and skim milk has 156mg of potassium.