Nonfat MilkvsNuts Coconut Meat (Raw)
Nonfat Milk has 34 calories and 3.4g protein per 100g. Nuts Coconut Meat (Raw) has 354 calories and 3.3g protein per 100g Nonfat Milk has more protein, Nonfat Milk is lower in calories.
🎯When to Eat What
Goal-based picks for Nonfat Milk vs Nuts Coconut Meat (Raw)
Go with Nonfat Milk at just 34 kcal per 100g — 90% fewer calories.
Nonfat Milk is the heart-friendlier option with lower saturated fat.
Nonfat Milk provides 132mg of calcium per 100g — a much better source for bone health.
Nonfat Milk has only 4.9g carbs per 100g — the clear choice for low-carb diets.
Nuts Coconut Meat (Raw) has 2.4mg of iron per 100g — important for energy and preventing anemia.
⚠️Things to Watch
Nonfat Milk
No major nutritional red flags stand out per 100g.
Nuts Coconut Meat (Raw)
High in saturated fat with 29.7g per 100g, which is worth watching if you are managing heart health or cholesterol.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Milk Nonfat Fluid With Added Vitamin A And Vitamin D (fat Free Or Skim) | Nuts Coconut Meat | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 34kcal2% | 354kcal18% | <0.1kcal |
| Protein | 3.4g7% | 3.3g7% | +0.10g |
| Total Fat | <0.1g0% | 34g43% | <0.1g |
| Saturated Fat | <0.1g0% | 30g149% | <0.1g |
| Trans Fat | 0g | — | — |
| Cholesterol | 3.0mg1% | 0mg0% | +3.0mg |
| Carbohydrates | 4.9g2% | 15g6% | <0.1g |
| Dietary Fiber | — | 9.0g32% | — |
| Sugars | — | 6.2g | — |
| ✨Vitamins | |||
| Vitamin A | 64mcg7% | 0mcg0% | +64mcg |
| Vitamin C | — | 3.3mg4% | — |
| Vitamin D | 1.1mcg6% | 0mcg0% | +1.1mcg |
| Vitamin E | 0mg0% | 0.24mg2% | <0.1mg |
| Vitamin K | — | 0.20mcg0% | — |
| Vitamin B6 | <0.1mg3% | <0.1mg3% | +<0.1mg |
| Vitamin B12 | 0.58mcg24% | 0mcg0% | +0.58mcg |
| Folate | 2.0mcg1% | 26mcg7% | <0.1mcg |
| Thiamin (B1) | <0.1mg5% | <0.1mg6% | <0.1mg |
| Riboflavin (B2) | 0.13mg10% | <0.1mg2% | +0.11mg |
| Niacin (B3) | 0.12mg1% | 0.54mg3% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 41mg2% | 20mg1% | +21mg |
| Calcium | 132mg10% | 14mg1% | +118mg |
| Iron | 0mg0% | 2.4mg14% | <0.1mg |
| Potassium | 167mg4% | 356mg8% | <0.1mg |
| Phosphorus | 107mg9% | 113mg9% | <0.1mg |
| Magnesium | 13mg3% | 32mg8% | <0.1mg |
| Zinc | 0.45mg4% | 1.1mg10% | <0.1mg |
| Copper | <0.1mg0% | 0.43mg48% | <0.1mg |
| Manganese | <0.1mg0% | 1.5mg65% | <0.1mg |
| Selenium | 2.0mcg4% | 10mcg18% | <0.1mcg |
🔬Nutritional Analysis
Calories: Nonfat Milk is significantly lower in calories at just 34 kcal per 100g compared to 354 kcal for Nuts Coconut Meat (Raw) — that's 941% fewer calories, making Nonfat Milk the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Nonfat Milk providing 3.43g and Nuts Coconut Meat (Raw) providing 3.33g per 100g.
Fat: Nonfat Milk is the leaner option with 0.08g of total fat per 100g compared to 33.5g. Nonfat Milk has less saturated fat (0.049g vs 29.7g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Nonfat Milk: 64mcg vs 0mcg), Vitamin D (Nonfat Milk: 1.1mcg vs 0mcg), Vitamin E (Nuts Coconut Meat (Raw): 0.24mg vs 0mg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Iron (Nuts Coconut Meat (Raw): 2.43mg vs 0mg), Copper (Nuts Coconut Meat (Raw): 0.435mg vs 0.002mg), Manganese (Nuts Coconut Meat (Raw): 1.5mg vs 0.001mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Nonfat Milk fits a low-carb or keto diet. Nonfat Milk fits a low-fat diet. Both fit a low-sodium diet. Nuts Coconut Meat (Raw) fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Nonfat Milk or Nuts Coconut Meat (Raw)?
- Nonfat Milk has more protein with 3.43g per 100g compared to 3.33g for Nuts Coconut Meat (Raw).
- Which is lower in calories, Nonfat Milk or Nuts Coconut Meat (Raw)?
- Nonfat Milk is lower in calories with 34 kcal per 100g versus 354 kcal.
- Is Nonfat Milk or Nuts Coconut Meat (Raw) healthier?
- It depends on your goals. Nonfat Milk has 34 calories and 3.43g protein per 100g, while Nuts Coconut Meat (Raw) has 354 calories and 3.33g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Nonfat Milk or Nuts Coconut Meat (Raw)?
- Nonfat Milk is leaner with 0.08g of fat per 100g compared to 33.5g.