Coconut Milk vs. Oats
Nutrition comparison of Coconut Milk and Oats
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut milk
versus
oats
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and oats:
- Both oats and coconut milk are high in calcium.
- Oat has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
- Oat 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 Oats (Oats (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and coconut milk has 92% less calories than oat - oat has 389 calories per 100 grams and coconut milk has 31 calories.
For macronutrient ratios, coconut milk is lighter in protein, much lighter in carbs and much heavier in fat compared to oats per calorie. Coconut milk has a macronutrient ratio of 3:37:60 and for oats, 17:67:16 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Milk | Oats | |
|---|---|---|
| Protein | 3% | 17% |
| Carbohydrates | 37% | 67% |
| Fat | 60% | 16% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and coconut milk has 96% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and coconut milk has 2.9g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has more dietary fiber than coconut milk - oat has 10.6g of dietary fiber per 100 grams and coconut milk does not contain significant amounts.
sugar
Oat has less sugar than coconut milk - coconut milk has 2.5g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 79 times more protein than coconut milk - oat has 16.9g of protein per 100 grams and coconut milk has 0.21g of protein.
Fat
saturated fat
Oats and coconut milk contain similar amounts of saturated fat - oat has 1.2g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat.
Vitamins
Vitamin A
Coconut milk has more Vitamin A than oat - coconut milk has 63ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin D
Coconut milk has more Vitamin D than oat - coconut milk has 42iu of Vitamin D per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
| Coconut Milk | Oats | |
|---|---|---|
| Thiamin | ~ | 0.763 MG |
| Riboflavin | ~ | 0.139 MG |
| Niacin | ~ | 0.961 MG |
| Pantothenic acid | ~ | 1.349 MG |
| Vitamin B6 | ~ | 0.119 MG |
| Folate | ~ | 56 UG |
| Vitamin B12 | 1.25 UG | ~ |
Minerals
calcium
Both oats and coconut milk are high in calcium. Coconut milk has 248% more calcium than oat - oat has 54mg of calcium per 100 grams and coconut milk has 188mg of calcium.
iron
Oat is an excellent source of iron and it has 14 times more iron than coconut milk - oat has 4.7mg of iron per 100 grams and coconut milk has 0.3mg of iron.
potassium
Oat is an excellent source of potassium and it has 21 times more potassium than coconut milk - oat has 429mg of potassium per 100 grams and coconut milk has 19mg of potassium.
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Coconut Milk or Oats .
Note: The specific food items compared are: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Oats (Oats (Includes foods for USDA's Food Distribution Program)) .
Coconut Milk g
()
|
Daily Values (%) |
Oats g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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UG % | |
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5% | manganese | 5% |
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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does oats or coconut milk contain more calories in 100 grams?Oat is high in calories and coconut milk has 90% less calories than oat - oat has 389 calories in 100g and coconut milk has 31 calories.
Does oats or coconut milk have more carbohydrates?
By weight, oat is high in carbohydrates and coconut milk has 100% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and coconut milk has 2.9g of carbohydrates.
Does oats or coconut milk contain more calcium?
Both oats and coconut milk are high in calcium. Coconut milk has 250% more calcium than oat - oat has 54mg of calcium in 100 grams and coconut milk has 188mg of calcium.
Does oats or coconut milk contain more iron?
Oat is an abundant source of iron and it has 14 times more iron than coconut milk - oat has 4.7mg of iron in 100 grams and coconut milk has 0.3mg of iron.
Does oats or coconut milk contain more potassium?
Oat is a rich source of potassium and it has 21 times more potassium than coconut milk - oat has 429mg of potassium in 100 grams and coconut milk has 19mg of potassium.