Coconut Milk vs. Almond Butter
Nutrition comparison of Coconut Milk and Almond Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut milk
versus
almond butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and almond butter:
- Both almond butter and coconut milk are high in calcium.
- Almond butter has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
- Almond butter is an excellent source of Vitamin E, dietary fiber, iron, potassium and protein.
- Coconut milk has 5.4 times less carbohydrates than almond butter.
USDA sources for nutritional information: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Almond Butter (Nuts, almond butter, plain, with salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond butter is high in calories and coconut milk has 95% less calories than almond butter - almond butter has 614 calories per 100 grams and coconut milk has 31 calories.
For macronutrient ratios, coconut milk is lighter in protein, much heavier in carbs and lighter in fat compared to almond butter per calorie. Coconut milk has a macronutrient ratio of 3:37:60 and for almond butter, 13:11:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Milk | Almond Butter | |
|---|---|---|
| Protein | 3% | 13% |
| Carbohydrates | 37% | 11% |
| Fat | 60% | 76% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut milk has 5.4 times less carbohydrates than almond butter - almond butter has 18.8g of total carbs per 100 grams and coconut milk has 2.9g of carbohydrates.
dietary fiber
Almond butter is an excellent source of dietary fiber and it has more dietary fiber than coconut milk - almond butter has 10.3g of dietary fiber per 100 grams and coconut milk does not contain significant amounts.
sugar
Almond butter and coconut milk contain similar amounts of sugar - almond butter has 6.3g of sugar per 100 grams and coconut milk has 2.5g of sugar.
Protein
protein
Almond butter is an excellent source of protein and it has 98 times more protein than coconut milk - almond butter has 21g of protein per 100 grams and coconut milk has 0.21g of protein.
Fat
saturated fat
Almond butter is high in saturated fat and coconut milk has 68% less saturated fat than almond butter - almond butter has 6.6g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat.
Vitamins
Vitamin A
Coconut milk has more Vitamin A than almond butter - coconut milk has 63ug of Vitamin A per 100 grams and almond butter does not contain significant amounts.
Vitamin D
Coconut milk has more Vitamin D than almond butter - coconut milk has 42iu of Vitamin D per 100 grams and almond butter does not contain significant amounts.
Vitamin E
Almond butter is an excellent source of Vitamin E and it has more Vitamin E than coconut milk - almond butter has 24.2mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.
The B Vitamins
Almond butter has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
| Coconut Milk | Almond Butter | |
|---|---|---|
| Thiamin | ~ | 0.041 MG |
| Riboflavin | ~ | 0.939 MG |
| Niacin | ~ | 3.155 MG |
| Pantothenic acid | ~ | 0.318 MG |
| Vitamin B6 | ~ | 0.103 MG |
| Folate | ~ | 53 UG |
| Vitamin B12 | 1.25 UG | ~ |
Minerals
calcium
Both almond butter and coconut milk are high in calcium. Almond butter has 85% more calcium than coconut milk - almond butter has 347mg of calcium per 100 grams and coconut milk has 188mg of calcium.
iron
Almond butter is an excellent source of iron and it has 10 times more iron than coconut milk - almond butter has 3.5mg of iron per 100 grams and coconut milk has 0.3mg of iron.
potassium
Almond butter is an excellent source of potassium and it has 38 times more potassium than coconut milk - almond butter has 748mg of potassium per 100 grams and coconut milk has 19mg of potassium.
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 Almond Butter (Nuts, almond butter, plain, with salt added) .
Coconut Milk g
()
|
Daily Values (%) |
Almond Butter g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 almond butter or coconut milk contain more calories in 100 grams?Almond butter is high in calories and coconut milk has 100% less calories than almond butter - almond butter has 614 calories in 100g and coconut milk has 31 calories.
Does almond butter or coconut milk have more carbohydrates?
By weight, coconut milk has 5.4 times fewer carbohydrates than almond butter - almond butter has 18.8g of carbs for 100g and coconut milk has 2.9g of carbohydrates.
Does almond butter or coconut milk contain more calcium?
Both almond butter and coconut milk are high in calcium. Almond butter has 90% more calcium than coconut milk - almond butter has 347mg of calcium in 100 grams and coconut milk has 188mg of calcium.
Does almond butter or coconut milk contain more iron?
Almond butter is an abundant source of iron and it has 10 times more iron than coconut milk - almond butter has 3.5mg of iron in 100 grams and coconut milk has 0.3mg of iron.
Does almond butter or coconut milk contain more potassium?
Almond butter is a rich source of potassium and it has 38 times more potassium than coconut milk - almond butter has 748mg of potassium in 100 grams and coconut milk has 19mg of potassium.