Coconut Milk vs. Coconut Oil
Nutrition comparison of Coconut Milk and Coconut Oil
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 oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and coconut oil:
- Coconut milk has more Vitamin B12.
- 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 Oil (Oil, coconut) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut oil is high in calories and coconut milk has 97% less calories than coconut oil - coconut oil has 892 calories per 100 grams and coconut milk has 31 calories.
For macronutrient ratios, coconut milk is much heavier in carbs, much lighter in fat and similar to coconut oil for protein. Coconut milk has a macronutrient ratio of 3:37:60 and for coconut oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Milk | Coconut Oil | |
|---|---|---|
| Protein | 3% | ~ |
| Carbohydrates | 37% | ~ |
| Fat | 60% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Both coconut milk and coconut oil are low in carbohydrates - coconut milk has 2.9g of total carbs per 100 grams and coconut oil does not contain significant amounts.
sugar
Coconut oil has less sugar than coconut milk - coconut milk has 2.5g of sugar per 100 grams and coconut oil does not contain significant amounts.
Protein
protein
Coconut milk and coconut oil contain similar amounts of protein - coconut milk has 0.21g of protein per 100 grams and coconut oil does not contain significant amounts.
Fat
saturated fat
Coconut oil is high in saturated fat and coconut milk has 97% less saturated fat than coconut oil - coconut oil has 82.5g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat.
trans fat
Both coconut oil and coconut milk are low in trans fat - coconut oil has 0.03g of trans fat per 100 grams and coconut milk does not contain significant amounts.
Vitamins
Vitamin A
Coconut milk has more Vitamin A than coconut oil - coconut milk has 63ug of Vitamin A per 100 grams and coconut oil does not contain significant amounts.
Vitamin D
Coconut milk has more Vitamin D than coconut oil - coconut milk has 42iu of Vitamin D per 100 grams and coconut oil does not contain significant amounts.
Vitamin E
Coconut oil and coconut milk contain similar amounts of Vitamin E - coconut oil has 0.11mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.
Vitamin K
Coconut oil and coconut milk contain similar amounts of Vitamin K - coconut oil has 0.6ug of Vitamin K per 100 grams and coconut milk does not contain significant amounts.
The B Vitamins
Coconut milk has more Vitamin B12.
| Coconut Milk | Coconut Oil | |
|---|---|---|
| Vitamin B12 | 1.25 UG | ~ |
Minerals
calcium
Coconut milk is an excellent source of calcium and it has 187 times more calcium than coconut oil - coconut oil has 1mg of calcium per 100 grams and coconut milk has 188mg of calcium.
iron
Coconut oil and coconut milk contain similar amounts of iron - coconut oil has 0.05mg of iron per 100 grams and coconut milk has 0.3mg of iron.
potassium
Coconut milk has more potassium than coconut oil - coconut milk has 19mg of potassium per 100 grams and coconut oil does not contain significant amounts.
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 Oil (Oil, coconut) .
Coconut Milk g
()
|
Daily Values (%) |
Coconut Oil 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 coconut oil or coconut milk contain more calories in 100 grams?Coconut oil is high in calories and coconut milk has 100% less calories than coconut oil - coconut oil has 892 calories in 100g and coconut milk has 31 calories.
Does coconut milk or coconut oil have more carbohydrates?
By weight, both coconut milk and coconut oil are low in carbohydrates - coconut milk has 2.9g of carbs for 100g and coconut oil has no carbs..
Does coconut oil or coconut milk contain more calcium?
Coconut milk is a rich source of calcium and it has 187 times more calcium than coconut oil - coconut oil has 1mg of calcium in 100 grams and coconut milk has 188mg of calcium.