Coconut Milk vs. Coconut
Nutrition comparison of Coconut Milk and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut milk
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and coconut:
- Coconut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
- Coconut is a great source of iron.
- Coconut is an excellent source of dietary fiber and potassium.
- Coconut milk has 4.2 times less carbohydrates than coconut.
- 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 Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut is high in calories and coconut milk has 91% less calories than coconut - coconut has 354 calories per 100 grams and coconut milk has 31 calories.
For macronutrient ratios, coconut milk is much heavier in carbs, lighter in fat and similar to coconut for protein. Coconut milk has a macronutrient ratio of 3:37:60 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Milk | Coconut | |
|---|---|---|
| Protein | 3% | 4% |
| Carbohydrates | 37% | 16% |
| Fat | 60% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut milk has 4.2 times less carbohydrates than coconut - coconut has 15.2g of total carbs per 100 grams and coconut milk has 2.9g of carbohydrates.
The carbs in coconut are made of 59% dietary fiber and 41% sugar, whereas the carbs in coconut milk comprise of 100% sugar.
dietary fiber
Coconut is an excellent source of dietary fiber and it has more dietary fiber than coconut milk - coconut has 9g of dietary fiber per 100 grams and coconut milk does not contain significant amounts.
sugar
Coconut and coconut milk contain similar amounts of sugar - coconut has 6.2g of sugar per 100 grams and coconut milk has 2.5g of sugar.
Protein
protein
Coconut has 14 times more protein than coconut milk - coconut has 3.3g of protein per 100 grams and coconut milk has 0.21g of protein.
Fat
saturated fat
Coconut is high in saturated fat and coconut milk has 93% less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat.
Vitamins
Vitamin C
Coconut has more Vitamin C than coconut milk - coconut has 3.3mg of Vitamin C per 100 grams and coconut milk does not contain significant amounts.
Vitamin A
Coconut milk has more Vitamin A than coconut - coconut milk has 63ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin D
Coconut milk has more Vitamin D than coconut - coconut milk has 42iu of Vitamin D per 100 grams and coconut does not contain significant amounts.
Vitamin E
Coconut and coconut milk contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.
Vitamin K
Coconut and coconut milk contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and coconut milk does not contain significant amounts.
The B Vitamins
Coconut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
| Coconut Milk | Coconut | |
|---|---|---|
| Thiamin | ~ | 0.066 MG |
| Riboflavin | ~ | 0.02 MG |
| Niacin | ~ | 0.54 MG |
| Pantothenic acid | ~ | 0.3 MG |
| Vitamin B6 | ~ | 0.054 MG |
| Folate | ~ | 26 UG |
| Vitamin B12 | 1.25 UG | ~ |
Minerals
calcium
Coconut milk is an excellent source of calcium and it has 12 times more calcium than coconut - coconut has 14mg of calcium per 100 grams and coconut milk has 188mg of calcium.
iron
Coconut is a great source of iron and it has 710% more iron than coconut milk - coconut has 2.4mg of iron per 100 grams and coconut milk has 0.3mg of iron.
potassium
Coconut is an excellent source of potassium and it has 17 times more potassium than coconut milk - coconut has 356mg 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 Coconut (Nuts, coconut meat, raw) .
Coconut Milk g
()
|
Daily Values (%) |
Coconut 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 % |
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5% | iron | 5% |
|
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 % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
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% |
|
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% |
|
UG % | |
| MG % |
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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 or coconut milk contain more calories in 100 grams?Coconut is high in calories and coconut milk has 90% less calories than coconut - coconut has 354 calories in 100g and coconut milk has 31 calories.
Does coconut or coconut milk have more carbohydrates?
By weight, coconut milk has 4.2 times fewer carbohydrates than coconut - coconut has 15.2g of carbs for 100g and coconut milk has 2.9g of carbohydrates. the carbs in coconut are made of 60% dietary fiber and 40% sugar, whereas the carbs in coconut milk comprise of 100% sugar.
Does coconut or coconut milk contain more calcium?
Coconut milk is a rich source of calcium and it has 12 times more calcium than coconut - coconut has 14mg of calcium in 100 grams and coconut milk has 188mg of calcium.
Does coconut or coconut milk contain more potassium?
Coconut is a rich source of potassium and it has 17 times more potassium than coconut milk - coconut has 356mg of potassium in 100 grams and coconut milk has 19mg of potassium.