Almond Milk vs. Coconut Milk
Nutrition comparison of Almond Milk and Coconut Milk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almond milk
versus
coconut milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond milk and coconut milk:
- Both coconut milk and almond milk are high in calcium.
- Almond milk has 25 times less saturated fat than coconut milk.
- Almond milk has more riboflavin and niacin, however, coconut milk contains more Vitamin B12.
- Almond milk has signficantly more Vitamin E than coconut milk.
USDA sources for nutritional information: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut milk and almond milk contain similar amounts of calories - coconut milk has 31 calories per 100 grams and almond milk has 15 calories.
For macronutrient ratios, almond milk is heavier in protein, lighter in fat and similar to coconut milk for carbs. Almond milk has a macronutrient ratio of 10:34:56 and for coconut milk, 3:37:60 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almond Milk | Coconut Milk | |
|---|---|---|
| Protein | 10% | 3% |
| Carbohydrates | 34% | 37% |
| Fat | 56% | 60% |
| Alcohol | ~ | ~ |
carbohydrates
Both coconut milk and almond milk are low in carbohydrates - coconut milk has 2.9g of total carbs per 100 grams and almond milk has 1.3g of carbohydrates.
The carbs in almond milk are made of 75% sugar, 19% dietary fiber and 6% starch, whereas the carbs in coconut milk comprise of 100% sugar.
dietary fiber
Almond milk has more dietary fiber than coconut milk - almond milk has 0.2g of dietary fiber per 100 grams and coconut milk does not contain significant amounts.
sugar
Coconut milk and almond milk contain similar amounts of sugar - coconut milk has 2.5g of sugar per 100 grams and almond milk has 0.81g of sugar.
Protein
protein
Coconut milk and almond milk contain similar amounts of protein - coconut milk has 0.21g of protein per 100 grams and almond milk has 0.4g of protein.
Fat
saturated fat
Almond milk has 25 times less saturated fat than coconut milk - coconut milk has 2.1g of saturated fat per 100 grams and almond milk has 0.08g of saturated fat.
Vitamins
Vitamin A
Coconut milk has more Vitamin A than almond milk - coconut milk has 63ug of Vitamin A per 100 grams and almond milk does not contain significant amounts.
Vitamin D
Coconut milk and almond milk contain similar amounts of Vitamin D - coconut milk has 42iu of Vitamin D per 100 grams and almond milk has 41iu of Vitamin D.
Vitamin E
Almond milk has signficantly more Vitamin E than coconut milk - almond milk has 6.3mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.
The B Vitamins
Almond milk has more riboflavin and niacin, however, coconut milk contains more Vitamin B12.
| Almond Milk | Coconut Milk | |
|---|---|---|
| Riboflavin | 0.01 MG | ~ |
| Niacin | 0.07 MG | ~ |
| Pantothenic acid | 0.01 MG | ~ |
| Folate | 1 UG | ~ |
| Vitamin B12 | ~ | 1.25 UG |
Minerals
calcium
Both coconut milk and almond milk are high in calcium. Coconut milk is very similar to almond milk for calcium - coconut milk has 188mg of calcium per 100 grams and almond milk has 184mg of calcium.
iron
Coconut milk and almond milk contain similar amounts of iron - coconut milk has 0.3mg of iron per 100 grams and almond milk has 0.28mg of iron.
potassium
Almond milk has 253% more potassium than coconut milk - coconut milk has 19mg of potassium per 100 grams and almond milk has 67mg 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: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) .
Almond Milk g
()
|
Daily Values (%) |
Coconut Milk 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 milk or almond milk contain more calories in 100 grams?Coconut milk and almond milk contain similar amounts of calories - coconut milk has 31 calories in 100g and almond milk has 15 calories.
Does coconut milk or almond milk have more carbohydrates?
By weight, both coconut milk and almond milk are low in carbohydrates - coconut milk has 2.9g of carbs for 100g and almond milk has 1.3g of carbohydrates. the carbs in almond milk are made of 80% sugar, 20% dietary fiber and 10% starch, whereas the carbs in coconut milk comprise of 100% sugar.
Does coconut milk or almond milk contain more calcium?
Both coconut milk and almond milk are high in calcium. Coconut milk is very similar to almond milk for calcium - coconut milk has 188mg of calcium in 100 grams and almond milk has 184mg of calcium.