Coconut Milk vs. Orange Juice
Nutrition comparison of Coconut Milk and Orange Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut milk
versus
orange juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and orange juice:
- Coconut milk has 70% less sugar than orange juice.
- Coconut milk has 72% less carbohydrates than orange juice.
- Coconut milk is an excellent source of calcium.
- Orange juice has 85.7 times less saturated fat than coconut milk.
- Orange juice has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
- Orange juice has signficantly more potassium than coconut milk.
- Orange juice is an excellent source of Vitamin C.
USDA sources for nutritional information: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Orange juice and coconut milk contain similar amounts of calories - orange juice has 45 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 orange juice for protein. Coconut milk has a macronutrient ratio of 3:37:60 and for orange juice, 6:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Milk | Orange Juice | |
|---|---|---|
| Protein | 3% | 6% |
| Carbohydrates | 37% | 90% |
| Fat | 60% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut milk has 72% less carbohydrates than orange juice - orange juice has 10.4g of total carbs per 100 grams and coconut milk has 2.9g of carbohydrates.
dietary fiber
Orange juice has more dietary fiber than coconut milk - orange juice has 0.2g of dietary fiber per 100 grams and coconut milk does not contain significant amounts.
sugar
Coconut milk has 70% less sugar than orange juice - orange juice has 8.4g of sugar per 100 grams and coconut milk has 2.5g of sugar.
Protein
protein
Orange juice and coconut milk contain similar amounts of protein - orange juice has 0.7g of protein per 100 grams and coconut milk has 0.21g of protein.
Fat
saturated fat
Orange juice has 85.7 times less saturated fat than coconut milk - orange juice has 0.02g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat.
Vitamins
Vitamin C
Orange juice is an excellent source of Vitamin C and it has more Vitamin C than coconut milk - orange juice has 50mg of Vitamin C per 100 grams and coconut milk does not contain significant amounts.
Vitamin A
Coconut milk has 530% more Vitamin A than orange juice - orange juice has 10ug of Vitamin A per 100 grams and coconut milk has 63ug of Vitamin A.
Vitamin D
Coconut milk has more Vitamin D than orange juice - coconut milk has 42iu of Vitamin D per 100 grams and orange juice does not contain significant amounts.
Vitamin E
Orange juice and coconut milk contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.
Vitamin K
Orange juice and coconut milk contain similar amounts of Vitamin K - orange juice has 0.1ug of Vitamin K per 100 grams and coconut milk does not contain significant amounts.
The B Vitamins
Orange juice has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
| Coconut Milk | Orange Juice | |
|---|---|---|
| Thiamin | ~ | 0.09 MG |
| Riboflavin | ~ | 0.03 MG |
| Niacin | ~ | 0.4 MG |
| Pantothenic acid | ~ | 0.19 MG |
| Vitamin B6 | ~ | 0.04 MG |
| Folate | ~ | 30 UG |
| Vitamin B12 | 1.25 UG | ~ |
Minerals
calcium
Coconut milk is an excellent source of calcium and it has 16 times more calcium than orange juice - orange juice has 11mg of calcium per 100 grams and coconut milk has 188mg of calcium.
iron
Orange juice and coconut milk contain similar amounts of iron - orange juice has 0.2mg of iron per 100 grams and coconut milk has 0.3mg of iron.
potassium
Orange juice has signficantly more potassium than coconut milk - orange juice has 200mg 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 Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) .
Coconut Milk g
()
|
Daily Values (%) |
Orange Juice 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 orange juice or coconut milk contain more calories in 100 grams?Orange juice and coconut milk contain similar amounts of calories - orange juice has 45 calories in 100g and coconut milk has 31 calories.
Does orange juice or coconut milk have more carbohydrates?
By weight, coconut milk has 70% fewer carbohydrates than orange juice - orange juice has 10.4g of carbs for 100g and coconut milk has 2.9g of carbohydrates.
Does orange juice or coconut milk contain more calcium?
Coconut milk is a rich source of calcium and it has 16 times more calcium than orange juice - orange juice has 11mg of calcium in 100 grams and coconut milk has 188mg of calcium.