Coconut Milk vs Milk

Cow’s milk is still the most popular type of milk in the world. It contains important nutrients that are needed by the body. However, due to several reasons, some people are looking for an alternative. Coconut milk is among the most popular right now. So, what is the difference between coconut milk vs milk? Which one is actually better?

In this article, you can learn more about
– The calories and other nutritional values of each milk
– The health benefits of coconut milk vs milk
– The potential health issues of coconut milk and cow’s milk
– And which type of milk that is generally better for you

Vitamins and Minerals
Coconut milk is actually very rich in terms of nutrition. Coconut milk contains high levels of niacin (vitamin B3), iron, and copper. In every cup of coconut milk, there are 1.8 mg niacin, 3.9 mg iron, and 638 mcg copper. For the comparison, a cup of cow’s milk only has 0.23 mg niacin and 24 mcg copper without iron. See also: Oat Milk vs Almond Milk.

According to Livestrong, the levels of niacin, iron, and copper in coconut milk are equal to 11%, 50%, and 71% of the recommended daily values for men, respectively. They are equal to 13%, 22%, and 71% of the recommended daily values for women.

Niacin helps to metabolize nutrients in the body. Niacin also helps to regulate sex hormones and stress hormones. Meanwhile, iron is needed by the body to aid in cellular metabolism and energy production. Copper aids in energy production, maintains the immune system, and promotes collagen production to keep resilient connective tissues.

However, coconut milk is very low in calcium. It only has 38 mg calcium per serving. Meanwhile, cow’s milk has 305 mg calcium per serving, and the recommended daily value is 1,000 mg. So, for maintaining your bones and teeth, coconut milk is not the best choice.

Calories, Fat, and Protein
Although coconut milk is rich in vitamins and minerals, it is not always recommended. The problem is, coconut milk has very high calories and fat, while having little to no protein. One cup of coconut milk contains about 552 calories, 57 grams fat, and zero protein. As a comparison, one cup of cow’s milk has 102 calories, 2.4 grams fat, and 8 grams protein.

Furthermore, most of the fat in coconut milk is saturated fat. This is a bad type of fat, which may cause cardiovascular issues. Coconut milk should not be consumed too frequently. Occasional consumption is fine. On the other hand, cow’s milk has a significantly amount of fat, half of which is unsaturated.

Of course, one advantage of coconut milk is that it is free from lactose. Some people need to stay away from cow’s milk, because they are allergic to the proteins or they have lactose intolerance. People with cow’s milk allergy and lactose intolerance can consume coconut milk.Vegans who don’t consume animal products can also consume coconut milk, as it is plant-based.

Coconut Milk vs Milk

Coconut MilkCow’s Milk
- High levels of niacin, iron, copper- Low levels of niacin and copper, no iron
- No calcium- Good amount of calcium
- Very high calories and saturated fat, no protein- Relatively lower calories and fat, good protein content
- Suitable for people with cow’s milk allergy or lactose intolerance- May cause allergy or lactose intolerance
- Not recommended for daily consumption- Good for daily consumption

Coconut milk is good for occasional consumption, as it has high levels of niacin, iron, and copper. However, it is not recommended for daily consumption due to the high calories, high saturated fat, and little to no protein. Cow’s milk is still better for daily consumption.