Whole MilkvsNuts Coconut Meat (Raw)
Whole Milk has 60 calories and 3.3g protein per 100g. Nuts Coconut Meat (Raw) has 354 calories and 3.3g protein per 100g Nuts Coconut Meat (Raw) has more protein, Whole Milk is lower in calories.
🎯When to Eat What
Goal-based picks for Whole Milk vs Nuts Coconut Meat (Raw)
Go with Whole Milk at just 60 kcal per 100g — 83% fewer calories.
Whole Milk is the heart-friendlier option with lower saturated fat.
Whole Milk provides 123mg of calcium per 100g — a much better source for bone health.
Whole Milk has only 4.6g 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
Whole 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 Whole 3.25% Milkfat With Added Vitamin D | Nuts Coconut Meat | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 60kcal3% | 354kcal18% | <0.1kcal |
| Protein | 3.3g7% | 3.3g7% | <0.1g |
| Total Fat | 3.2g4% | 34g43% | <0.1g |
| Saturated Fat | 1.9g9% | 30g149% | <0.1g |
| Trans Fat | 0.11g | — | — |
| Cholesterol | 12mg4% | 0mg0% | +12mg |
| Carbohydrates | 4.6g2% | 15g6% | <0.1g |
| Dietary Fiber | — | 9.0g32% | — |
| Sugars | — | 6.2g | — |
| ✨Vitamins | |||
| Vitamin A | 32mcg4% | 0mcg0% | +32mcg |
| Vitamin C | — | 3.3mg4% | — |
| Vitamin D | 0.96mcg5% | 0mcg0% | +0.96mcg |
| Vitamin E | <0.1mg0% | 0.24mg2% | <0.1mg |
| Vitamin K | — | 0.20mcg0% | — |
| Vitamin B6 | <0.1mg4% | <0.1mg3% | +<0.1mg |
| Vitamin B12 | 0.54mcg23% | 0mcg0% | +0.54mcg |
| Folate | 0mcg0% | 26mcg7% | <0.1mcg |
| Thiamin (B1) | <0.1mg5% | <0.1mg6% | <0.1mg |
| Riboflavin (B2) | 0.14mg11% | <0.1mg2% | +0.12mg |
| Niacin (B3) | 0.10mg1% | 0.54mg3% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 38mg2% | 20mg1% | +18mg |
| Calcium | 123mg9% | 14mg1% | +109mg |
| Iron | 0mg0% | 2.4mg14% | <0.1mg |
| Potassium | 150mg3% | 356mg8% | <0.1mg |
| Phosphorus | 101mg8% | 113mg9% | <0.1mg |
| Magnesium | 12mg3% | 32mg8% | <0.1mg |
| Zinc | 0.42mg4% | 1.1mg10% | <0.1mg |
| Copper | <0.1mg0% | 0.43mg48% | <0.1mg |
| Manganese | 0mg0% | 1.5mg65% | <0.1mg |
| Selenium | 1.9mcg3% | 10mcg18% | <0.1mcg |
🔬Nutritional Analysis
Calories: Whole Milk is significantly lower in calories at just 60 kcal per 100g compared to 354 kcal for Nuts Coconut Meat (Raw) — that's 490% fewer calories, making Whole Milk the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Whole Milk providing 3.27g and Nuts Coconut Meat (Raw) providing 3.33g per 100g.
Fat: Whole Milk is the leaner option with 3.2g of total fat per 100g compared to 33.5g. Whole Milk has less saturated fat (1.86g vs 29.7g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Whole Milk: 32mcg vs 0mcg), Vitamin D (Whole Milk: 0.96mcg vs 0mcg), Vitamin B12 (Whole Milk: 0.54mcg 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 0mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Whole Milk fits a low-carb or keto 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, Whole Milk or Nuts Coconut Meat (Raw)?
- Nuts Coconut Meat (Raw) has more protein with 3.33g per 100g compared to 3.27g for Whole Milk.
- Which is lower in calories, Whole Milk or Nuts Coconut Meat (Raw)?
- Whole Milk is lower in calories with 60 kcal per 100g versus 354 kcal.
- Is Whole Milk or Nuts Coconut Meat (Raw) healthier?
- It depends on your goals. Whole Milk has 60 calories and 3.27g 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, Whole Milk or Nuts Coconut Meat (Raw)?
- Whole Milk is leaner with 3.2g of fat per 100g compared to 33.5g.