Coconut Milk vs. Flaxseeds
Nutrition comparison of Coconut Milk and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut milk
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and flaxseeds:
- Both flaxseeds and coconut milk are high in calcium.
- Coconut milk has signficantly less carbohydrates than flaxseed.
- Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
- Flaxseed is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flaxseed is high in calories and coconut milk has 94% less calories than flaxseed - flaxseed has 534 calories per 100 grams and coconut milk has 31 calories.
For macronutrient ratios, coconut milk is lighter in protein, heavier in carbs and lighter in fat compared to flaxseeds per calorie. Coconut milk has a macronutrient ratio of 3:37:60 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Milk | Flaxseeds | |
|---|---|---|
| Protein | 3% | 13% |
| Carbohydrates | 37% | 21% |
| Fat | 60% | 66% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut milk has signficantly less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and coconut milk has 2.9g of carbohydrates.
The carbs in flaxseeds are made of 95% dietary fiber and 5% sugar, whereas the carbs in coconut milk comprise of 100% sugar.
dietary fiber
Flaxseed is an excellent source of dietary fiber and it has more dietary fiber than coconut milk - flaxseed has 27.3g of dietary fiber per 100 grams and coconut milk does not contain significant amounts.
sugar
Flaxseeds and coconut milk contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and coconut milk has 2.5g of sugar.
Protein
protein
Flaxseed is an excellent source of protein and it has 86 times more protein than coconut milk - flaxseed has 18.3g of protein per 100 grams and coconut milk has 0.21g of protein.
Fat
saturated fat
Coconut milk has 43% less saturated fat than flaxseed - flaxseed has 3.7g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat.
Vitamins
Vitamin C
Flaxseeds and coconut milk contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and coconut milk does not contain significant amounts.
Vitamin A
Coconut milk has more Vitamin A than flaxseed - coconut milk has 63ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin D
Coconut milk has more Vitamin D than flaxseed - coconut milk has 42iu of Vitamin D per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Flaxseeds and coconut milk contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.
Vitamin K
Flaxseeds and coconut milk contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and coconut milk does not contain significant amounts.
The B Vitamins
Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
| Coconut Milk | Flaxseeds | |
|---|---|---|
| Thiamin | ~ | 1.644 MG |
| Riboflavin | ~ | 0.161 MG |
| Niacin | ~ | 3.08 MG |
| Pantothenic acid | ~ | 0.985 MG |
| Vitamin B6 | ~ | 0.473 MG |
| Folate | ~ | 87 UG |
| Vitamin B12 | 1.25 UG | ~ |
Minerals
calcium
Both flaxseeds and coconut milk are high in calcium. Flaxseed has 36% more calcium than coconut milk - flaxseed has 255mg of calcium per 100 grams and coconut milk has 188mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 18 times more iron than coconut milk - flaxseed has 5.7mg of iron per 100 grams and coconut milk has 0.3mg of iron.
potassium
Flaxseed is an excellent source of potassium and it has 41 times more potassium than coconut milk - flaxseed has 813mg 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 Flaxseeds (Seeds, flaxseed) .
Coconut Milk g
()
|
Daily Values (%) |
Flaxseeds 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 flaxseeds or coconut milk contain more calories in 100 grams?Flaxseed is high in calories and coconut milk has 90% less calories than flaxseed - flaxseed has 534 calories in 100g and coconut milk has 31 calories.
Does flaxseeds or coconut milk have more carbohydrates?
By weight, coconut milk has signficantly fewer carbohydrates than flaxseed - flaxseed has 28.9g of carbs for 100g and coconut milk has 2.9g of carbohydrates. the carbs in flaxseeds are made of 100% dietary fiber and 10% sugar, whereas the carbs in coconut milk comprise of 100% sugar.
Does flaxseeds or coconut milk contain more calcium?
Both flaxseeds and coconut milk are high in calcium. Flaxseed has 40% more calcium than coconut milk - flaxseed has 255mg of calcium in 100 grams and coconut milk has 188mg of calcium.
Does flaxseeds or coconut milk contain more iron?
Flaxseed is an abundant source of iron and it has 18 times more iron than coconut milk - flaxseed has 5.7mg of iron in 100 grams and coconut milk has 0.3mg of iron.
Does flaxseeds or coconut milk contain more potassium?
Flaxseed is a rich source of potassium and it has 41 times more potassium than coconut milk - flaxseed has 813mg of potassium in 100 grams and coconut milk has 19mg of potassium.