Reduced Fat MilkvsNuts Coconut Meat (Raw)
Reduced Fat Milk has 50 calories and 3.4g protein per 100g. Nuts Coconut Meat (Raw) has 354 calories and 3.3g protein per 100g Reduced Fat Milk has more protein, Reduced Fat Milk is lower in calories.
🎯When to Eat What
Goal-based picks for Reduced Fat Milk vs Nuts Coconut Meat (Raw)
Go with Reduced Fat Milk at just 50 kcal per 100g — 86% fewer calories.
Reduced Fat Milk is the heart-friendlier option with lower saturated fat.
Reduced Fat Milk provides 126mg of calcium per 100g — a much better source for bone health.
Reduced Fat 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
Reduced Fat 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 Reduced Fat Fluid 2% Milkfat With Added Vitamin A And Vitamin D | Nuts Coconut Meat | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 50kcal3% | 354kcal18% | <0.1kcal |
| Protein | 3.4g7% | 3.3g7% | +<0.1g |
| Total Fat | 1.9g2% | 34g43% | <0.1g |
| Saturated Fat | 1.1g6% | 30g149% | <0.1g |
| Trans Fat | <0.1g | — | — |
| Cholesterol | 8.0mg3% | 0mg0% | +8.0mg |
| Carbohydrates | 4.9g2% | 15g6% | <0.1g |
| Dietary Fiber | — | 9.0g32% | — |
| Sugars | — | 6.2g | — |
| ✨Vitamins | |||
| Vitamin A | 83mcg9% | 0mcg0% | +83mcg |
| Vitamin C | — | 3.3mg4% | — |
| Vitamin D | 1.1mcg6% | 0mcg0% | +1.1mcg |
| Vitamin E | <0.1mg0% | 0.24mg2% | <0.1mg |
| Vitamin K | — | 0.20mcg0% | — |
| Vitamin B6 | <0.1mg4% | <0.1mg3% | +<0.1mg |
| Vitamin B12 | 0.55mcg23% | 0mcg0% | +0.55mcg |
| Folate | 2.0mcg1% | 26mcg7% | <0.1mcg |
| Thiamin (B1) | <0.1mg5% | <0.1mg6% | <0.1mg |
| Riboflavin (B2) | 0.14mg11% | <0.1mg2% | +0.12mg |
| Niacin (B3) | 0.11mg1% | 0.54mg3% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 39mg2% | 20mg1% | +19mg |
| Calcium | 126mg10% | 14mg1% | +112mg |
| Iron | 0mg0% | 2.4mg14% | <0.1mg |
| Potassium | 159mg3% | 356mg8% | <0.1mg |
| Phosphorus | 103mg8% | 113mg9% | <0.1mg |
| Magnesium | 12mg3% | 32mg8% | <0.1mg |
| Zinc | 0.43mg4% | 1.1mg10% | <0.1mg |
| Copper | <0.1mg0% | 0.43mg48% | <0.1mg |
| Manganese | <0.1mg0% | 1.5mg65% | <0.1mg |
| Selenium | 1.8mcg3% | 10mcg18% | <0.1mcg |
🔬Nutritional Analysis
Calories: Reduced Fat Milk is significantly lower in calories at just 50 kcal per 100g compared to 354 kcal for Nuts Coconut Meat (Raw) — that's 608% fewer calories, making Reduced Fat Milk the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Reduced Fat Milk providing 3.36g and Nuts Coconut Meat (Raw) providing 3.33g per 100g.
Fat: Reduced Fat Milk is the leaner option with 1.9g of total fat per 100g compared to 33.5g. Reduced Fat Milk has less saturated fat (1.11g vs 29.7g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Reduced Fat Milk: 83mcg vs 0mcg), Vitamin D (Reduced Fat Milk: 1.13mcg vs 0mcg), Vitamin B12 (Reduced Fat Milk: 0.55mcg vs 0mcg). 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 0.001mg), 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: Reduced Fat Milk fits a low-carb or keto diet. Reduced Fat 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, Reduced Fat Milk or Nuts Coconut Meat (Raw)?
- Reduced Fat Milk has more protein with 3.36g per 100g compared to 3.33g for Nuts Coconut Meat (Raw).
- Which is lower in calories, Reduced Fat Milk or Nuts Coconut Meat (Raw)?
- Reduced Fat Milk is lower in calories with 50 kcal per 100g versus 354 kcal.
- Is Reduced Fat Milk or Nuts Coconut Meat (Raw) healthier?
- It depends on your goals. Reduced Fat Milk has 50 calories and 3.36g 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, Reduced Fat Milk or Nuts Coconut Meat (Raw)?
- Reduced Fat Milk is leaner with 1.9g of fat per 100g compared to 33.5g.