Coconut Milk vs. Apple
Nutrition comparison of Coconut Milk and Apple
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut milk
versus
apple
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and apple:
- Apple has 73.3 times less saturated fat than coconut milk.
- Apple has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
- Apple is a great source of dietary fiber.
- Coconut milk has 3.1 times less sugar than apple.
- Coconut milk has 3.7 times less carbohydrates than apple.
- 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 Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut milk has 40% less calories than apple - apple has 52 calories per 100 grams and coconut milk has 31 calories.
For macronutrient ratios, coconut milk is much lighter in carbs, much heavier in fat and similar to apple for protein. Coconut milk has a macronutrient ratio of 3:37:60 and for apple, 2:96:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Milk | Apple | |
|---|---|---|
| Protein | 3% | 2% |
| Carbohydrates | 37% | 96% |
| Fat | 60% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut milk has 3.7 times less carbohydrates than apple - apple has 13.8g of total carbs per 100 grams and coconut milk has 2.9g of carbohydrates.
The carbs in apple are made of 81% sugar and 19% dietary fiber, whereas the carbs in coconut milk comprise of 100% sugar.
dietary fiber
Apple is a great source of dietary fiber and it has more dietary fiber than coconut milk - apple has 2.4g of dietary fiber per 100 grams and coconut milk does not contain significant amounts.
sugar
Coconut milk has 3.1 times less sugar than apple - apple has 10.4g of sugar per 100 grams and coconut milk has 2.5g of sugar.
Protein
protein
Apple and coconut milk contain similar amounts of protein - apple has 0.26g of protein per 100 grams and coconut milk has 0.21g of protein.
Fat
saturated fat
Apple has 73.3 times less saturated fat than coconut milk - apple has 0.03g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat.
Vitamins
Vitamin C
Apple has more Vitamin C than coconut milk - apple has 4.6mg of Vitamin C per 100 grams and coconut milk does not contain significant amounts.
Vitamin A
Coconut milk has 20 times more Vitamin A than apple - apple has 3ug of Vitamin A per 100 grams and coconut milk has 63ug of Vitamin A.
Vitamin D
Coconut milk has more Vitamin D than apple - coconut milk has 42iu of Vitamin D per 100 grams and apple does not contain significant amounts.
Vitamin E
Apple and coconut milk contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.
Vitamin K
Apple and coconut milk contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and coconut milk does not contain significant amounts.
The B Vitamins
Apple has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
| Coconut Milk | Apple | |
|---|---|---|
| Thiamin | ~ | 0.017 MG |
| Riboflavin | ~ | 0.026 MG |
| Niacin | ~ | 0.091 MG |
| Pantothenic acid | ~ | 0.061 MG |
| Vitamin B6 | ~ | 0.041 MG |
| Folate | ~ | 3 UG |
| Vitamin B12 | 1.25 UG | ~ |
Minerals
calcium
Coconut milk is an excellent source of calcium and it has 30 times more calcium than apple - apple has 6mg of calcium per 100 grams and coconut milk has 188mg of calcium.
iron
Apple and coconut milk contain similar amounts of iron - apple has 0.12mg of iron per 100 grams and coconut milk has 0.3mg of iron.
potassium
Apple has 463% more potassium than coconut milk - apple has 107mg 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 Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) .
Coconut Milk g
()
|
Daily Values (%) |
Apple 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 apple or coconut milk contain more calories in 100 grams?Coconut milk has 40% less calories than apple - apple has 52 calories in 100g and coconut milk has 31 calories.
Does apple or coconut milk have more carbohydrates?
By weight, coconut milk has 3.7 times fewer carbohydrates than apple - apple has 13.8g of carbs for 100g and coconut milk has 2.9g of carbohydrates. the carbs in apple are made of 80% sugar and 20% dietary fiber, whereas the carbs in coconut milk comprise of 100% sugar.
Does apple or coconut milk contain more calcium?
Coconut milk is a rich source of calcium and it has 30 times more calcium than apple - apple has 6mg of calcium in 100 grams and coconut milk has 188mg of calcium.