Nutrition Comparison Tool
Search the database of over 800,000 foods to compare 20 foods or more.
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Whole Milk (Full Fat)
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Coconut Milk
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Nuts, coconut milk, raw (liquid expressed from grated meat and water)
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Whole Milk (Full Fat) 16oz glass (x1) 15% DV 298 calories
  • Coconut Milk 1 cup (x1) 22% DV 445 calories
  • Nuts, coconut milk, raw (liquid expressed from grated meat and water) 1 cup (x1) 28% DV 552 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Whole Milk (Full Fat) 16oz glass (x1) 20% DV 15.9g
  • Coconut Milk 1 cup (x1) 62% DV 48.2g
  • Nuts, coconut milk, raw (liquid expressed from grated meat and water) 1 cup (x1) 73% DV 57.2g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Whole Milk (Full Fat) 16oz glass (x1) 9% DV 23.4g
  • Coconut Milk 1 cup (x1) 2% DV 6.4g
  • Nuts, coconut milk, raw (liquid expressed from grated meat and water) 1 cup (x1) 5% DV 13.3g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Whole Milk (Full Fat) 16oz glass (x1) 31% DV 15.4g
  • Coconut Milk 1 cup (x1) 9% DV 4.6g
  • Nuts, coconut milk, raw (liquid expressed from grated meat and water) 1 cup (x1) 11% DV 5.5g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Whole Milk (Full Fat) 16oz glass (x1) 16% DV 48.8mg
  • Coconut Milk 1 cup (x1) 0% DV 0mg
  • Nuts, coconut milk, raw (liquid expressed from grated meat and water) 1 cup (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Whole Milk (Full Fat) 16oz glass (x1) 46% DV 9.1g
  • Coconut Milk 1 cup (x1) 214% DV 42.7g
  • Nuts, coconut milk, raw (liquid expressed from grated meat and water) 1 cup (x1) 254% DV 50.7g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Whole Milk (Full Fat) 16oz glass (x1) 0% DV 0g
  • Coconut Milk 1 cup (x1) --% DV --g
  • Nuts, coconut milk, raw (liquid expressed from grated meat and water) 1 cup (x1) 19% DV 5.3g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Whole Milk (Full Fat) 16oz glass (x1) 49% DV 24.6g
  • Coconut Milk 1 cup (x1) --% DV --g
  • Nuts, coconut milk, raw (liquid expressed from grated meat and water) 1 cup (x1) 16% DV 8g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Whole Milk (Full Fat) 16oz glass (x1) 1% DV 0.15mg
  • Coconut Milk 1 cup (x1) 41% DV 7.5mg
  • Nuts, coconut milk, raw (liquid expressed from grated meat and water) 1 cup (x1) 22% DV 3.9mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Whole Milk (Full Fat) 16oz glass (x1) 42% DV 551.4mg
  • Coconut Milk 1 cup (x1) 3% DV 40.7mg
  • Nuts, coconut milk, raw (liquid expressed from grated meat and water) 1 cup (x1) 3% DV 38.4mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Whole Milk (Full Fat) 16oz glass (x1) 14% DV 644.2mg
  • Coconut Milk 1 cup (x1) 11% DV 497.2mg
  • Nuts, coconut milk, raw (liquid expressed from grated meat and water) 1 cup (x1) 13% DV 631.2mg
Comparison Table

Table Legend

  1. Whole Milk (Full Fat)
  2. Coconut Milk
  3. Nuts, coconut milk, raw (liquid expressed from grated meat and water)
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 488 226 240
Calories
(%DV)		 298
(15%)		 445
(22%)		 552
(28%)
Fat (g)
(%DV)		 15.9
(20%)		 48.2
(62%)		 57.2
(73%)
Protein (g)
(%DV)		 15.4
(31%)		 4.6
(9%)		 5.5
(11%)
Carbohydrate (g)
(%DV)		 23.4
(9%)		 6.4
(2%)		 13.3
(5%)
Sugars (g)
(%DV)		 24.6
(49%)		 --
(--%)		 8
(16%)
Fiber (g)
(%DV)		 0
(0%)		 --
(--%)		 5.3
(19%)
Cholesterol (mg)
(%DV)		 48.8
(16%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 9.1
(46%)		 42.7
(214%)		 50.7
(254%)
Net-Carbs (g) 23.4
6.4
8
Trans Fatty Acids (g) --
--
--
  Minerals
Food # 1 2 3
Weight (g) 488 226 240
Calcium (mg)
(%DV)		 551.4
(42%)		 40.7
(3%)		 38.4
(3%)
Iron, Fe (mg)
(%DV)		 0.15
(1%)		 7.5
(41%)		 3.9
(22%)
Potassium, K (mg)
(%DV)		 644.2
(14%)		 497.2
(11%)		 631.2
(13%)
Magnesium (mg)
(%DV)		 48.8
(12%)		 104
(25%)		 88.8
(21%)
Phosphorus, P (mg)
(%DV)		 409.9
(33%)		 217
(17%)		 240
(19%)
Sodium (mg)
(%DV)		 209.8
(9%)		 29.4
(1%)		 36
(2%)
Zinc, Zn (mg)
(%DV)		 1.8
(16%)		 1.3
(12%)		 1.6
(15%)
Copper, Cu (mg)
(%DV)		 0.12
(14%)		 0.5
(56%)		 0.64
(71%)
Manganese (mg)
(%DV)		 0.02
(1%)		 1.7
(75%)		 2.2
(96%)
Selenium, Se (mcg)
(%DV)		 18.1
(33%)		 --
(--%)		 14.9
(27%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) 165.9
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 488 226 240
Vitamin A, RAE (mcg)
(%DV)		 224.5
(25%)		 0
(0%)		 0
(0%)
Vitamin C (mg)
(%DV)		 0
(0%)		 2.3
(3%)		 6.7
(7%)
Thiamin (B1) (mg)
(%DV)		 0.22
(19%)		 0.05
(4%)		 0.06
(5%)
Riboflavin (B2) (mg)
(%DV)		 0.82
(63%)		 0
(0%)		 0
(0%)
Niacin (B3) (mg)
(%DV)		 0.43
(3%)		 1.4
(9%)		 1.8
(11%)
Vitamin B5 (PA) (mg)
(%DV)		 1.8
(36%)		 0.35
(7%)		 0.44
(9%)
Vitamin B6 (mg)
(%DV)		 0.18
(10%)		 0.06
(4%)		 0.08
(5%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 24.4
(6%)		 31.6
(8%)		 38.4
(10%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 24.4
(6%)		 31.6
(8%)		 38.4
(10%)
Folate DFE (mcg)
(%)		 24.4
(6%)		 31.6
(8%)		 38.4
(10%)
Choline (mg)
(%DV)		 69.8
(13%)		 19.2
(3%)		 20.4
(4%)
Vitamin B12 (mcg)
(%DV)		 2.2
(92%)		 0
(0%)		 0
(0%)
Retinol (mcg) 219.6
0
0
Carotene, beta (mcg)
(%RDA)		 34.2
(0%)		 --
(--%)		 0
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 --
(--%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 --
(--%)		 0
(0%)
Vitamin A, IU (IU) 790.6 0 0
Lycopene (mcg) 0
--
0
Lut + Zeaxanthin (mcg) 0
--
0
Vitamin E (mg)
(%DV)		 0.34
(2%)		 --
(--%)		 0.36
(2%)
Vitamin D (mcg)
(%DV)		 6.3
(32%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) 6.3
--
--
Vitamin D (IU)
(%DV)		 248.9
(31%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 1.5
(1%)		 --
(--%)		 0.24
(0%)
Vitamin K1 (mcg) 0
--
--
Menaquinone-4 (K2) (mcg) 4.9
--
--
  Other
Food # 1 2 3
Weight (g) 488 226 240
Water (g) 430.1
164.7
162.3
Ash (g) 3
2
2
Alcohol (g) 0
--
0
Caffeine (mg) 0
--
0
Theobromine (mg) 0
--
0
PRAL score 0.65
-3.49
-4.58
  Carbohydrates
Food # 1 2 3
Weight (g) 488 226 240
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 0
--
--
Glucose (Dextrose) (g) 0
--
--
Fructose (g) 0
--
--
Lactose (g) 24.6
--
--
Maltose (g) 0
--
--
Galactose (g) 0
--
--
Starch (g) --
--
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 488 226 240
Monounsaturated Fats (g) 3.963
2.05
2.434
Polyunsaturated Fats (g) 0.952
0.527
0.626
Omega 3s (g)
(%AI)		 0.366
(23%)		 --
(--%)		 0
(0%)
Omega 6s (g)
(%AI)		 0.586
(3%)		 0.527
(3%)		 0.626
(4%)
Omega 3 to Omega 6 Ratio 0.63
--
0
Omega 6 to Omega 3 Ratio 1.6
--
--
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
--
0
Docosapentaenoic Acid (DPA) (g) 0
--
0
Docosahexaenoic Acid (DHA) (g) 0
--
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
--
gamma-Linolenic Acid (GLA) (g) --
--
--
c-c-n6-Eicosadienoic Acid (g) --
--
--
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0.366
--
0
Caproic (6:0) (g) 0.366
0.273
0.326
Caprylic Acid (8:0) (g) 0.366
3.376
4.008
Capric Acid (10:0) (g) 0.366
2.683
3.185
Lauric Acid (12:0) (g) 0.376
21.386
25.382
Tridecanoic Acid (13:0) (g) 0
--
--
Myristic Acid (14:0) (g) 1.449
8.443
10.022
Pentadecanoic Acid (15:0) (g) 0
--
--
Palmitic Acid (16:0) (g) 4.046
4.086
4.85
Margaric Acid (17:0) (g) 0
--
--
Stearic Acid (18:0) (g) 1.781
2.495
2.962
Arachidic Acid (20:0) (g) 0
--
--
Behenic Acid (22:0) (g) 0
--
--
Lignoceric Acid (24:0) (g) 0
--
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
--
--
Pentadecenoic Acid (15:1) (g) --
--
--
Palmitoleic Acid (16:1) (g) 0
--
0
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) --
--
--
Oleic Acid (18:1) (g) 3.963
2.05
2.434
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0
--
0
Docosenoic Acid (22:1) (g) 0
--
0
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.586
0.527
0.626
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.366
--
0
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
--
0
Eicosatrienoic Acid (20:3) (g) --
--
--
Eicosatetraenoic Acid 20:4 (g) 0
--
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
--
Trans Fats  
t-Polyenoic Fats (g) --
--
--
t-Monoenoic Fats (g) --
--
--
t-Palmitoleic Acid (16:1 t) (g) --
--
--
t-Oleic Acid (18:1 t) (g) --
--
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
0.002
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 488 226 240
Essential  
Histidine (mg)
(%RDI)		 464
(66%)		 104
(15%)		 127
(18%)
Isoleucine (mg)
(%RDI)		 795
(57%)		 179
(13%)		 216
(15%)
Leucine (mg)
(%RDI)		 1459
(53%)		 339
(12%)		 408
(15%)
Lysine (mg)
(%RDI)		 1288
(61%)		 201
(10%)		 242
(12%)
Methionine (mg)
(%RDI)		 405
(56%)		 86
(12%)		 103
(14%)
Phenylalanine (mg)
(%RDI)		 795
(91%)		 231
(26%)		 278
(32%)
Threonine (mg)
(%RDI)		 654
(62%)		 167
(16%)		 199
(19%)
Tryptophan (mg)
(%RDI)		 195
(70%)		 54
(19%)		 65
(23%)
Valine (mg)
(%RDI)		 1005
(55%)		 276
(15%)		 334
(18%)
Conditional  
Arginine (mg) 439
748
902
Cystine (mg)
(%RDI)		 93
(32%)		 90
(31%)		 108
(38%)
Glycine (mg) 303
217
259
Proline (mg) 1518
188
228
Tyrosine (mg)
(%RDI)		 776
(89%)		 140
(16%)		 170
(19%)
Non-Essential  
Alanine (mg) 522
233
281
Aspartic acid (mg) 1318
445
538
Betaine (mg) 3
0
--
Glutamic acid (mg) 3455
1044
1258
Hydroxyproline (mg) --
--
--
Serine (mg) 927
235
283
Data Source
Whole Milk (Full Fat)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Coconut Milk
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Nuts, coconut milk, raw (liquid expressed from grated meat and water)
USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.