Coconut Milk vs. Coconut Water
Nutrition comparison of Coconut Milk and Coconut Water
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 water
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and coconut water:
- Coconut milk is an excellent source of calcium.
- Coconut water has more thiamin, however, coconut milk contains more Vitamin B12.
- Coconut water has signficantly more Vitamin C than coconut milk.
- Coconut water has signficantly more potassium than coconut milk.
USDA sources for nutritional information: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut milk and coconut water contain similar amounts of calories - coconut milk has 31 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut milk is much lighter in carbs, much heavier in fat and similar to coconut water for protein. Coconut milk has a macronutrient ratio of 3:37:60 and for coconut water, 5:95:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Milk | Coconut Water | |
|---|---|---|
| Protein | 3% | 5% |
| Carbohydrates | 37% | 95% |
| Fat | 60% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both coconut milk and coconut water are low in carbohydrates - coconut milk has 2.9g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
The carbs in coconut milk and coconut water are both made of 100% sugar.
sugar
Coconut milk and coconut water contain similar amounts of sugar - coconut milk has 2.5g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Coconut milk and coconut water contain similar amounts of protein - coconut milk has 0.21g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Coconut water has less saturated fat than coconut milk - coconut milk has 2.1g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Coconut water has signficantly more Vitamin C than coconut milk - coconut water has 9.9mg of Vitamin C per 100 grams and coconut milk does not contain significant amounts.
Vitamin A
Coconut milk has more Vitamin A than coconut water - coconut milk has 63ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin D
Coconut milk has more Vitamin D than coconut water - coconut milk has 42iu of Vitamin D per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Coconut water has more thiamin, however, coconut milk contains more Vitamin B12.
| Coconut Milk | Coconut Water | |
|---|---|---|
| Thiamin | ~ | 0.03 MG |
| Vitamin B12 | 1.25 UG | ~ |
Minerals
calcium
Coconut milk is an excellent source of calcium and it has 25 times more calcium than coconut water - coconut milk has 188mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Coconut milk and coconut water contain similar amounts of iron - coconut milk has 0.3mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Coconut water has signficantly more potassium than coconut milk - coconut milk has 19mg of potassium per 100 grams and coconut water has 165mg 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 Water (Beverages, Coconut water, ready-to-drink, unsweetened) .
Coconut Milk g
()
|
Daily Values (%) |
Coconut Water 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 milk or coconut water contain more calories in 100 grams?Coconut milk and coconut water contain similar amounts of calories - coconut milk has 31 calories in 100g and coconut water has 18 calories.
Does coconut milk or coconut water have more carbohydrates?
By weight, both coconut milk and coconut water are low in carbohydrates - coconut milk has 2.9g of carbs for 100g and coconut water has 4.2g of carbohydrates. the carbs in coconut milk and coconut water are both made of 100% sugar.
Does coconut milk or coconut water contain more calcium?
Coconut milk is a rich source of calcium and it has 25 times more calcium than coconut water - coconut milk has 188mg of calcium in 100 grams and coconut water has 7mg of calcium.