Milk vs. Coconut Cream
Nutrition comparison of Milk and Coconut Cream
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
coconut cream
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and coconut cream:
- Coconut cream is a great source of dietary fiber and iron.
- Coconut cream is an excellent source of potassium.
- Milk has more riboflavin and Vitamin B12, however, coconut cream contains more niacin and folate.
- Milk is an excellent source of calcium.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut cream is high in calories and milk has 85% less calories than coconut cream - coconut cream has 330 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, milk is much heavier in protein, much heavier in carbs and much lighter in fat compared to coconut cream per calorie. Milk has a macronutrient ratio of 27:38:35 and for coconut cream, 4:8:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Coconut Cream | |
|---|---|---|
| Protein | 27% | 4% |
| Carbohydrates | 38% | 8% |
| Fat | 35% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut cream and milk contain similar amounts of carbs - coconut cream has 6.7g of total carbs per 100 grams and milk has 4.8g of carbohydrates.
dietary fiber
Coconut cream is a great source of dietary fiber and it has more dietary fiber than milk - coconut cream has 2.2g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Coconut cream has less sugar than milk - milk has 5.1g of sugar per 100 grams and coconut cream does not contain significant amounts.
Protein
protein
Coconut cream and milk contain similar amounts of protein - coconut cream has 3.6g of protein per 100 grams and milk has 3.3g of protein.
Fat
saturated fat
Coconut cream is high in saturated fat and milk has 96% less saturated fat than coconut cream - coconut cream has 30.8g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
trans fat
Both milk and coconut cream are low in trans fat - milk has 0.09g of trans fat per 100 grams and coconut cream does not contain significant amounts.
cholesterol
Both milk and coconut cream are low in cholesterol - milk has 8mg of cholesterol per 100 grams and coconut cream does not contain significant amounts.
Vitamins
Vitamin C
Coconut cream has 13 times more Vitamin C than milk - coconut cream has 2.8mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.
Vitamin A
Milk has more Vitamin A than coconut cream - milk has 55ug of Vitamin A per 100 grams and coconut cream does not contain significant amounts.
Vitamin D
Milk has more Vitamin D than coconut cream - milk has 49iu of Vitamin D per 100 grams and coconut cream does not contain significant amounts.
Vitamin E
Milk and coconut cream contain similar amounts of Vitamin E - milk has 0.03mg of Vitamin E per 100 grams and coconut cream does not contain significant amounts.
Vitamin K
Milk and coconut cream contain similar amounts of Vitamin K - milk has 0.2ug of Vitamin K per 100 grams and coconut cream does not contain significant amounts.
The B Vitamins
Milk has more riboflavin and Vitamin B12, however, coconut cream contains more niacin and folate. Both milk and coconut cream contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Milk | Coconut Cream | |
|---|---|---|
| Thiamin | 0.039 MG | 0.03 MG |
| Riboflavin | 0.185 MG | ~ |
| Niacin | 0.092 MG | 0.89 MG |
| Pantothenic acid | 0.356 MG | 0.261 MG |
| Vitamin B6 | 0.038 MG | 0.047 MG |
| Folate | 5 UG | 23 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Milk is an excellent source of calcium and it has 991% more calcium than coconut cream - coconut cream has 11mg of calcium per 100 grams and milk has 120mg of calcium.
iron
Coconut cream is a great source of iron and it has 113 times more iron than milk - coconut cream has 2.3mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
Coconut cream is an excellent source of potassium and it has 132% more potassium than milk - coconut cream has 325mg of potassium per 100 grams and milk has 140mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut cream has more linoleic acid than milk per 100 grams.
| Milk | Coconut Cream | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.062 G | 0.379 G |
| Total | 0.066 G | 0.379 G |
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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) .
Milk g
()
|
Daily Values (%) |
Coconut Cream 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 coconut cream or milk contain more calories in 100 grams?Coconut cream is high in calories and milk has 90% less calories than coconut cream - coconut cream has 330 calories in 100g and milk has 50 calories.
Does coconut cream or milk have more carbohydrates?
By weight, coconut cream and milk contain similar amounts of carbs - coconut cream has 6.7g of carbs for 100g and milk has 4.8g of carbohydrates.
Does coconut cream or milk contain more calcium?
Milk is a rich source of calcium and it has 990% more calcium than coconut cream - coconut cream has 11mg of calcium in 100 grams and milk has 120mg of calcium.
Does coconut cream or milk contain more potassium?
Coconut cream is a rich source of potassium and it has 130% more potassium than milk - coconut cream has 325mg of potassium in 100 grams and milk has 140mg of potassium.