Coconut Milk vs. Cauliflower
Nutrition comparison of Coconut Milk and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut milk
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and cauliflower:
- Cauliflower has 15 times less saturated fat than coconut milk.
- Cauliflower has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
- Cauliflower has signficantly more dietary fiber than coconut milk.
- Cauliflower is a great source of potassium.
- Cauliflower is an excellent source of Vitamin C.
- 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 Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cauliflower and coconut milk contain similar amounts of calories - cauliflower has 25 calories per 100 grams and coconut milk has 31 calories.
For macronutrient ratios, coconut milk is much lighter in protein, much lighter in carbs and much heavier in fat compared to cauliflower per calorie. Coconut milk has a macronutrient ratio of 3:37:60 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Milk | Cauliflower | |
|---|---|---|
| Protein | 3% | 26% |
| Carbohydrates | 37% | 66% |
| Fat | 60% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Both cauliflower and coconut milk are low in carbohydrates - cauliflower has 5g of total carbs per 100 grams and coconut milk has 2.9g of carbohydrates.
dietary fiber
Cauliflower has signficantly more dietary fiber than coconut milk - cauliflower has 2g of dietary fiber per 100 grams and coconut milk does not contain significant amounts.
sugar
Cauliflower and coconut milk contain similar amounts of sugar - cauliflower has 1.9g of sugar per 100 grams and coconut milk has 2.5g of sugar.
Protein
protein
Cauliflower has 814% more protein than coconut milk - cauliflower has 1.9g of protein per 100 grams and coconut milk has 0.21g of protein.
Fat
saturated fat
Cauliflower has 15 times less saturated fat than coconut milk - cauliflower has 0.13g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has more Vitamin C than coconut milk - cauliflower has 48.2mg of Vitamin C per 100 grams and coconut milk does not contain significant amounts.
Vitamin A
Coconut milk has more Vitamin A than cauliflower - coconut milk has 63ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin D
Coconut milk has more Vitamin D than cauliflower - coconut milk has 42iu of Vitamin D per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Cauliflower and coconut milk contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.
Vitamin K
Cauliflower has more Vitamin K than coconut milk - cauliflower has 15.5ug of Vitamin K per 100 grams and coconut milk does not contain significant amounts.
The B Vitamins
Cauliflower has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
| Coconut Milk | Cauliflower | |
|---|---|---|
| Thiamin | ~ | 0.05 MG |
| Riboflavin | ~ | 0.06 MG |
| Niacin | ~ | 0.507 MG |
| Pantothenic acid | ~ | 0.667 MG |
| Vitamin B6 | ~ | 0.184 MG |
| Folate | ~ | 57 UG |
| Vitamin B12 | 1.25 UG | ~ |
Minerals
calcium
Coconut milk is an excellent source of calcium and it has 755% more calcium than cauliflower - cauliflower has 22mg of calcium per 100 grams and coconut milk has 188mg of calcium.
iron
Cauliflower and coconut milk contain similar amounts of iron - cauliflower has 0.42mg of iron per 100 grams and coconut milk has 0.3mg of iron.
potassium
Cauliflower is a great source of potassium and it has 14 times more potassium than coconut milk - cauliflower has 299mg 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 Cauliflower (Cauliflower, raw) .
Coconut Milk g
()
|
Daily Values (%) |
Cauliflower 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 cauliflower or coconut milk contain more calories in 100 grams?Cauliflower and coconut milk contain similar amounts of calories - cauliflower has 25 calories in 100g and coconut milk has 31 calories.
Does cauliflower or coconut milk have more carbohydrates?
By weight, both cauliflower and coconut milk are low in carbohydrates - cauliflower has 5g of carbs for 100g and coconut milk has 2.9g of carbohydrates.
Does cauliflower or coconut milk contain more calcium?
Coconut milk is a rich source of calcium and it has 760% more calcium than cauliflower - cauliflower has 22mg of calcium in 100 grams and coconut milk has 188mg of calcium.