Coconut Milk vs. Canola Oil
Nutrition comparison of Coconut Milk and Canola Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut milk
versus
canola oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and canola oil:
- Canola oil is an excellent source of Vitamin E.
- Coconut milk has more Vitamin B12.
- Coconut milk is an excellent source of calcium.
USDA sources for nutritional information: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Canola Oil (Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Canola oil is high in calories and coconut milk has 96% less calories than canola oil - canola oil has 884 calories per 100 grams and coconut milk has 31 calories.
For macronutrient ratios, coconut milk is much heavier in carbs, much lighter in fat and similar to canola oil for protein. Coconut milk has a macronutrient ratio of 3:37:60 and for canola oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Milk | Canola Oil | |
|---|---|---|
| Protein | 3% | ~ |
| Carbohydrates | 37% | ~ |
| Fat | 60% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Both coconut milk and canola oil are low in carbohydrates - coconut milk has 2.9g of total carbs per 100 grams and canola oil does not contain significant amounts.
sugar
Canola oil has less sugar than coconut milk - coconut milk has 2.5g of sugar per 100 grams and canola oil does not contain significant amounts.
Protein
protein
Coconut milk and canola oil contain similar amounts of protein - coconut milk has 0.21g of protein per 100 grams and canola oil does not contain significant amounts.
Fat
saturated fat
Canola oil is high in saturated fat and coconut milk has 68% less saturated fat than canola oil - canola oil has 6.5g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat.
trans fat
Both canola oil and coconut milk are low in trans fat - canola oil has 0.77g of trans fat per 100 grams and coconut milk does not contain significant amounts.
Vitamins
Vitamin A
Coconut milk has more Vitamin A than canola oil - coconut milk has 63ug of Vitamin A per 100 grams and canola oil does not contain significant amounts.
Vitamin D
Coconut milk has more Vitamin D than canola oil - coconut milk has 42iu of Vitamin D per 100 grams and canola oil does not contain significant amounts.
Vitamin E
Canola oil is an excellent source of Vitamin E and it has more Vitamin E than coconut milk - canola oil has 21.8mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.
The B Vitamins
Coconut milk has more Vitamin B12.
| Coconut Milk | Canola Oil | |
|---|---|---|
| Vitamin B12 | 1.25 UG | ~ |
Minerals
calcium
Coconut milk is an excellent source of calcium and it has more calcium than canola oil - coconut milk has 188mg of calcium per 100 grams and canola oil does not contain significant amounts.
iron
Coconut milk has more iron than canola oil - coconut milk has 0.3mg of iron per 100 grams and canola oil does not contain significant amounts.
potassium
Coconut milk has more potassium than canola oil - coconut milk has 19mg of potassium per 100 grams and canola oil does not contain significant amounts.
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Canola Oil (Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)) .
Coconut Milk g
()
|
Daily Values (%) |
Canola Oil g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does canola oil or coconut milk contain more calories in 100 grams?Canola oil is high in calories and coconut milk has 100% less calories than canola oil - canola oil has 884 calories in 100g and coconut milk has 31 calories.
Does coconut milk or canola oil have more carbohydrates?
By weight, both coconut milk and canola oil are low in carbohydrates - coconut milk has 2.9g of carbs for 100g and canola oil has no carbs..
Does coconut milk or canola oil contain more calcium?
Coconut milk is a rich source of calcium and it has more calcium than canola oil - coconut milk has 188mg of calcium in 100 grams and canola oil does not contain significant amounts.