Coconut Milk vs. Beets
Nutrition comparison of Coconut Milk and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut milk
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and beets:
- Beet has 76.1 times less saturated fat than coconut milk.
- Beet has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
- Beet is a great source of dietary fiber.
- Beet is an excellent source of potassium.
- Coconut milk has 63% less sugar than beet.
- Coconut milk has 69% less carbohydrates than beet.
- 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 Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beets and coconut milk contain similar amounts of calories - beet has 43 calories per 100 grams and coconut milk has 31 calories.
For macronutrient ratios, coconut milk is lighter in protein, much lighter in carbs and much heavier in fat compared to beets per calorie. Coconut milk has a macronutrient ratio of 3:37:60 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Milk | Beets | |
|---|---|---|
| Protein | 3% | 14% |
| Carbohydrates | 37% | 83% |
| Fat | 60% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut milk has 69% less carbohydrates than beet - beet has 9.6g of total carbs per 100 grams and coconut milk has 2.9g of carbohydrates.
The carbs in beets are made of 71% sugar and 29% dietary fiber, whereas the carbs in coconut milk comprise of 100% sugar.
dietary fiber
Beet is a great source of dietary fiber and it has more dietary fiber than coconut milk - beet has 2.8g of dietary fiber per 100 grams and coconut milk does not contain significant amounts.
sugar
Coconut milk has 63% less sugar than beet - beet has 6.8g of sugar per 100 grams and coconut milk has 2.5g of sugar.
Protein
protein
Beets and coconut milk contain similar amounts of protein - beet has 1.6g of protein per 100 grams and coconut milk has 0.21g of protein.
Fat
saturated fat
Beet has 76.1 times less saturated fat than coconut milk - beet has 0.03g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat.
Vitamins
Vitamin C
Beet has more Vitamin C than coconut milk - beet has 4.9mg of Vitamin C per 100 grams and coconut milk does not contain significant amounts.
Vitamin A
Coconut milk has 30 times more Vitamin A than beet - beet has 2ug of Vitamin A per 100 grams and coconut milk has 63ug of Vitamin A.
Vitamin D
Coconut milk has more Vitamin D than beet - coconut milk has 42iu of Vitamin D per 100 grams and beet does not contain significant amounts.
Vitamin E
Beets and coconut milk contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.
Vitamin K
Beets and coconut milk contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and coconut milk does not contain significant amounts.
The B Vitamins
Beet has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
| Coconut Milk | Beets | |
|---|---|---|
| Thiamin | ~ | 0.031 MG |
| Riboflavin | ~ | 0.04 MG |
| Niacin | ~ | 0.334 MG |
| Pantothenic acid | ~ | 0.155 MG |
| Vitamin B6 | ~ | 0.067 MG |
| Folate | ~ | 109 UG |
| Vitamin B12 | 1.25 UG | ~ |
Minerals
calcium
Coconut milk is an excellent source of calcium and it has 10 times more calcium than beet - beet has 16mg of calcium per 100 grams and coconut milk has 188mg of calcium.
iron
Beet has 167% more iron than coconut milk - beet has 0.8mg of iron per 100 grams and coconut milk has 0.3mg of iron.
potassium
Beet is an excellent source of potassium and it has 16 times more potassium than coconut milk - beet has 325mg 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 Beets (Beets, raw) .
Coconut Milk g
()
|
Daily Values (%) |
Beets 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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does beets or coconut milk contain more calories in 100 grams?Beets and coconut milk contain similar amounts of calories - beet has 43 calories in 100g and coconut milk has 31 calories.
Does beets or coconut milk have more carbohydrates?
By weight, coconut milk has 70% fewer carbohydrates than beet - beet has 9.6g of carbs for 100g and coconut milk has 2.9g of carbohydrates. the carbs in beets are made of 70% sugar and 30% dietary fiber, whereas the carbs in coconut milk comprise of 100% sugar.
Does beets or coconut milk contain more calcium?
Coconut milk is a rich source of calcium and it has 10 times more calcium than beet - beet has 16mg of calcium in 100 grams and coconut milk has 188mg of calcium.
Does beets or coconut milk contain more potassium?
Beet is a rich source of potassium and it has 16 times more potassium than coconut milk - beet has 325mg of potassium in 100 grams and coconut milk has 19mg of potassium.