Coconut Milk vs. Almonds
Nutrition comparison of Coconut Milk and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut milk
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and almonds:
- Both almonds and coconut milk are high in calcium.
- Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
- Almond is an excellent source of Vitamin E, dietary fiber, iron, potassium and protein.
- Coconut milk has 6.3 times less carbohydrates than almond.
USDA sources for nutritional information: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and coconut milk has 95% less calories than almond - almond has 579 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 almonds per calorie. Coconut milk has a macronutrient ratio of 3:37:60 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Milk | Almonds | |
|---|---|---|
| Protein | 3% | 14% |
| Carbohydrates | 37% | 14% |
| Fat | 60% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut milk has 6.3 times less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and coconut milk has 2.9g of carbohydrates.
dietary fiber
Almond is an excellent source of dietary fiber and it has more dietary fiber than coconut milk - almond has 12.5g of dietary fiber per 100 grams and coconut milk does not contain significant amounts.
sugar
Almonds and coconut milk contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and coconut milk has 2.5g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 99 times more protein than coconut milk - almond has 21.2g of protein per 100 grams and coconut milk has 0.21g of protein.
Fat
saturated fat
Coconut milk has 45% less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat.
trans fat
Both almonds and coconut milk are low in trans fat - almond has 0.02g of trans fat per 100 grams and coconut milk does not contain significant amounts.
Vitamins
Vitamin A
Coconut milk has more Vitamin A than almond - coconut milk has 63ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin D
Coconut milk has more Vitamin D than almond - coconut milk has 42iu of Vitamin D per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has more Vitamin E than coconut milk - almond has 25.6mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
| Coconut Milk | Almonds | |
|---|---|---|
| Thiamin | ~ | 0.205 MG |
| Riboflavin | ~ | 1.138 MG |
| Niacin | ~ | 3.618 MG |
| Pantothenic acid | ~ | 0.471 MG |
| Vitamin B6 | ~ | 0.137 MG |
| Folate | ~ | 44 UG |
| Vitamin B12 | 1.25 UG | ~ |
Minerals
calcium
Both almonds and coconut milk are high in calcium. Almond has 43% more calcium than coconut milk - almond has 269mg of calcium per 100 grams and coconut milk has 188mg of calcium.
iron
Almond is an excellent source of iron and it has 11 times more iron than coconut milk - almond has 3.7mg of iron per 100 grams and coconut milk has 0.3mg of iron.
potassium
Almond is an excellent source of potassium and it has 37 times more potassium than coconut milk - almond has 733mg 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 Almonds (Nuts, almonds) .
Coconut Milk g
()
|
Daily Values (%) |
Almonds 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 almonds or coconut milk contain more calories in 100 grams?Almond is high in calories and coconut milk has 100% less calories than almond - almond has 579 calories in 100g and coconut milk has 31 calories.
Does almonds or coconut milk have more carbohydrates?
By weight, coconut milk has 6.3 times fewer carbohydrates than almond - almond has 21.6g of carbs for 100g and coconut milk has 2.9g of carbohydrates.
Does almonds or coconut milk contain more calcium?
Both almonds and coconut milk are high in calcium. Almond has 40% more calcium than coconut milk - almond has 269mg of calcium in 100 grams and coconut milk has 188mg of calcium.
Does almonds or coconut milk contain more iron?
Almond is an abundant source of iron and it has 11 times more iron than coconut milk - almond has 3.7mg of iron in 100 grams and coconut milk has 0.3mg of iron.
Does almonds or coconut milk contain more potassium?
Almond is a rich source of potassium and it has 37 times more potassium than coconut milk - almond has 733mg of potassium in 100 grams and coconut milk has 19mg of potassium.