Nutrient Comparison: Coconut Water VS Coconut Milk per 14 oz
Compare the macro and micronutrient content in 14 oz of Coconut Water versus 14 oz of Coconut Milk to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Coconut Water vs Coconut Milk:
- 14 ounces of Coconut Water have more Vitamin B2 than Coconut Milk.
- While 14 oz of Raw Coconut Milk contain 9.5 times more Vitamin B3, 4.3 times more Vitamin B5 and 5.3 times more Vitamin B9 than Coconut Water (liquid From Coconuts).
- Both Coconut Water and Coconut Milk provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin C per 14 ounces.
- 14 ounces of Coconut Water have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B9
- 14 ounces of Coconut Milk have insufficient amounts of Vitamin B2
- Both Coconut Water (liquid From Coconuts) as well as Raw Coconut Milk have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.
Comparing minerals per 14 ounces for Coconut Water vs Coconut Milk:
- 14 ounces of Coconut Water have 1.5 times more Calcium, 7 times more Sodium and 1.4 times more Water than Coconut Milk.
- While 14 oz of Raw Coconut Milk contain 6.7 times more Copper, 5.7 times more Iron, 1.5 times more Magnesium, 6.5 times more Manganese, 5 times more Phosphorus, 6.2 times more Selenium and 6.7 times more Zinc than Coconut Water (liquid From Coconuts).
- Both Coconut Water and Coconut Milk contain similar levels of Potassium per 14 ounces.
- 14 ounces of Coconut Water lack sufficient amounts of Selenium and Zinc
- 14 ounces of Coconut Milk lack sufficient amounts of Calcium
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Raw Coconut Milk contain 12.1 times more Energy, 119.2 times more Fat, 120.1 times more Saturated Fat, 1.5 times more Carbohydrate, 1.3 times more Sugars, 2 times more Fiber and 3.2 times more Protein than Coconut Water (liquid From Coconuts).
- 14 ounces of Coconut Water provide inadequate amounts of Energy and Protein
- Both Coconut Water (liquid From Coconuts) as well as Raw Coconut Milk provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.