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.
Detailed nutritional comparison of skim 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: 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.


Image of Skim Milk src
Image of Coconut src

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 39:58:3 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Skim Milk Coconut
Protein 39% 4%
Carbohydrates 58% 16%
Fat 3% 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 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 Skim Milk or Coconut .

Note: The specific food items compared are: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) and Coconut (Nuts, coconut meat, raw) .

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G Water G
G Starch G
G Alcohol 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.