Coconut Milk vs. Dates
Nutrition comparison of Coconut Milk and Dates
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut milk
versus
dates
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and dates:
- Both dates and coconut milk are high in calcium.
- Date has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
- Date is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and coconut milk has 89% less calories than date - date has 277 calories per 100 grams and coconut milk has 31 calories.
For macronutrient ratios, coconut milk is much lighter in carbs, much heavier in fat and similar to dates for protein. Coconut milk has a macronutrient ratio of 3:37:60 and for dates, 2:98:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Milk | Dates | |
|---|---|---|
| Protein | 3% | 2% |
| Carbohydrates | 37% | 98% |
| Fat | 60% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and coconut milk has 96% less carbohydrates than date - date has 75g of total carbs per 100 grams and coconut milk has 2.9g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has more dietary fiber than coconut milk - date has 6.7g of dietary fiber per 100 grams and coconut milk does not contain significant amounts.
sugar
Date is high in sugar and coconut milk has 96% less sugar than date - date has 66.5g of sugar per 100 grams and coconut milk has 2.5g of sugar.
Protein
protein
Date has 762% more protein than coconut milk - date has 1.8g of protein per 100 grams and coconut milk has 0.21g of protein.
Fat
saturated fat
Date has less saturated fat than coconut milk - coconut milk has 2.1g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin A
Coconut milk has 800% more Vitamin A than date - date has 7ug of Vitamin A per 100 grams and coconut milk has 63ug of Vitamin A.
Vitamin D
Coconut milk has more Vitamin D than date - coconut milk has 42iu of Vitamin D per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and coconut milk contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and coconut milk does not contain significant amounts.
The B Vitamins
Date has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
| Coconut Milk | Dates | |
|---|---|---|
| Thiamin | ~ | 0.05 MG |
| Riboflavin | ~ | 0.06 MG |
| Niacin | ~ | 1.61 MG |
| Pantothenic acid | ~ | 0.805 MG |
| Vitamin B6 | ~ | 0.249 MG |
| Folate | ~ | 15 UG |
| Vitamin B12 | 1.25 UG | ~ |
Minerals
calcium
Both dates and coconut milk are high in calcium. Coconut milk has 194% more calcium than date - date has 64mg of calcium per 100 grams and coconut milk has 188mg of calcium.
iron
Date has 200% more iron than coconut milk - date has 0.9mg of iron per 100 grams and coconut milk has 0.3mg of iron.
potassium
Date is an excellent source of potassium and it has 35 times more potassium than coconut milk - date has 696mg 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 Dates (Dates, medjool) .
Coconut Milk g
()
|
Daily Values (%) |
Dates 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 dates or coconut milk contain more calories in 100 grams?Date is high in calories and coconut milk has 90% less calories than date - date has 277 calories in 100g and coconut milk has 31 calories.
Does dates or coconut milk have more carbohydrates?
By weight, date is high in carbohydrates and coconut milk has 100% fewer carbohydrates than date - date has 75g of carbs for 100g and coconut milk has 2.9g of carbohydrates.
Does dates or coconut milk contain more calcium?
Both dates and coconut milk are high in calcium. Coconut milk has 190% more calcium than date - date has 64mg of calcium in 100 grams and coconut milk has 188mg of calcium.
Does dates or coconut milk contain more potassium?
Date is a rich source of potassium and it has 35 times more potassium than coconut milk - date has 696mg of potassium in 100 grams and coconut milk has 19mg of potassium.